but make sure you get a full range of motion with every rep.

Pyramid through four sets. Start with a set of 15 reps, but don't go any lower than 10.

One-Arm Dumbbell Extensions The form and position of this exercise is similar to two-arm dumbbell extensions, but its purpose is quite different. Two-arm extensions are for power and mass in the triceps bellies; this exercise is for building the inner head and separating it from the rest of the triceps complex.

Extend your arm as high as possible, and go for a hard peak contraction with every rep. Get a full range of motion every time. Pyramid through a range of 15 reps down to 10, four sets per arm.

Dumbbell pressbacks Despite the other common name for this exercise, "kickbacks," don't ever "kick" the dumbbells back; that's tantamount to swinging the dumbbell via momentum. Instead, bend at the waist about 90 degrees, bracing yourself with your nonworking arm on a piece of equipment or a dumbbell rack.

With your free hand, grasp a dumbbell and stabilize that upper arm against the side of your torso. Keep it pressed into your side. Bending only at your elbow, pull the dumbbell forward until your arm is completely contracted, then press it backward to full extension. Apply tension during both extension and contraction.

Remember: Think in terms of "pull and press," not "kick and swing." Do four sets per arm, 10-15 reps per set, and the value of adding dumbbells to your triceps routine will become abundantly clear.