Basic Free Weight Workout

Triceps Kickback

A. Place your right knee and right hand on a chair; slightly bend your left leg. Holding a weight in your left hand, bend your left arm at a 90-degree angle and press your left elbow to your side; the weight should be parallel to the floor.

B. Keeping your elbow in place, straighten your left arm, being careful not to lock your elbow. Then bend your arm, returning it to the starting position. Repeat eight to 12 times, then switch sides and repeat.