This maybe simililar to what you are currently doing, no?
I like this one.
Tricep Dips
Sit on the edge of a bench with your hands on the edge next to your buttocks.
Slide your butt forward off the edge of the bench, bend your arms and drop your body down until your elbows are almost at 90 degrees. Then lift your body back up (but don't return your bottom to the bench until you've completed all 12 repetitions).
For an easier option, keep your feet on the ground with your legs bent. The intermediate option would have your legs straight out in front of you. The most challenging position is elevating your feet on another chair or bench.
Try the One-Arm Row!
Stand with your feet slightly wider than shoulder-width apart and with a slight bend in your knees.
Hold a dumbbell in your right hand.
Take a step forward with your left foot, bend your left knee, and lean forward from your waist about 45 degrees.
Place your left hand on your left thigh to support your back.
Extend your right arm down toward the floor.
Keep your abs tight and back flat as you exhale and pull the weight up toward your armpit, as if you were tugging on the starter to a lawn mower.
Inhale and lower.
To pinpoint the correct back muscle, retract your shoulder blades as you keep your elbow close to your body throughout the movement. You should feel the inside of your upper arm brush slightly against your ribs as you raise and lower the weight.
If you experience back discomfort, lean against a chair to release any pressure from your lower back.
Stand with your left palm against the seat of the chair, with your left leg forward and right leg back. Hold a weight in your right hand. Keep your abs tight and back flat as you exhale and pull the weight up toward your armpit, as if you were tugging.
And maybe check this out…
http://www.bodybuildingforyou.com/tr...s-exercise.htm