2013 Day 68: Triceps Kickback
Step 1: Grab a bottle of water or a hand weight.
Step 2: Stand in a split stance with your front leg slightly bent.
Step 3: Lean forward at your waist so that your torso is at about a 180-degree angle from the floor.
Step 4: Take your hand weight in one hand and position it next to your chest, parallel to your torso. Your elbow should be bent.
Step 5: Relax your shoulder and move the weight back behind you by straightening your arm.
Step 6: Hold for the count of 1, then repeat.
Step 7: Try to do 1-3 sets of 8-12 reps.