Favorite Move for Triceps: 1 Arm Tricep Kickback
If you work your biceps, you want to be sure to even out by working the opposing muscles in the back of the arm, your triceps. For this move, stand in a lunge until your back is flat, or kneel on a bench to achieve a flat back. The key is to begin with your elbow as high and still as you can for the whole move. Then extend your arm behind you, lifting the weight up towards the ceiling. Then slowly lower to start. Your elbow should be the highest point throughout this move.
Favorite Move for Shoulders: Single Arm Press
A shoulder press is probably one of the first moves you think of when working your shoulders. But switching to one arm at a time forces you to work your obliques and allows you to go a little bit heavier since all your attention is focused on one side at a time. Grab a medium to heavy dumbbell and hold the weight up with your elbow bent 90 degrees, like a half field goal sign. Straighten that arm up so that the weight goes up towards the ceiling. When you bring the weight back down, don’t let the elbow drop past that 90 degree point so that your shoulders remain engaged.