Dumbbell Tricep Kickback With Stork Stance 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Tricep Kickback With Stork Stance is an effective isolation exercise that primarily targets the triceps, while also engaging the shoulders as secondary muscles. To perform this exercise, you hold a dumbbell in one hand, hinge slightly forward at the waist, and extend your arm backward to fully engage the triceps. The stork stance, where you balance on one leg, adds an element of stability and core engagement, challenging your balance and requiring shoulder activation to maintain proper form. This movement focuses on controlled extension at the elbow joint, helping to build strength and definition in the triceps, while also providing a stabilizing workout for the shoulders and core.
How to Perform
Begin by balancing on one leg with a slight bend in the knee (around 20 degrees) while holding a dumbbell in each hand in front of your chest, elbows bent at roughly a 90-degree angle.
Gradually hinge forward at the hips, engaging your core, and lift the leg opposite to the holding hand behind you. Keep your torso parallel to the ground as you maintain a stable posture.
Once you’ve found your balance, extend your arm backward by straightening the elbow, fully engaging the triceps. Ensure your upper arm stays steady, focusing on squeezing the triceps at the peak of the movement.
Pause for a brief moment, allowing your triceps to feel a deep stretch, then slowly return your arm to the starting position while keeping your balance steady.
Complete the desired number of repetitions and sets, maintaining proper form throughout. Switch legs as needed to ensure an even workout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Perform the exercise by standing on one leg with a slight bend in the knee (around 20 degrees).
Hold a dumbbell in each hand with elbows bent at 90 degrees in front of your chest.
Hinge forward at the hips while keeping your back straight, raising the opposite leg behind you.
Focus on maintaining a stable body position, ensuring your torso stays parallel to the ground.
Extend your arms straight back, fully activating the triceps while keeping your upper arm still.
Hold the extended position for a brief moment to feel the stretch in your triceps.
Slowly return to the starting position with controlled movements, avoiding any jerking motions.
Engage your core throughout the movement to maintain balance and protect your lower back.
Perform the exercise slowly to maximize muscle activation in both the triceps and shoulders.
Switch legs after completing the set to ensure balanced muscle activation and stability work.
How Not to Perform
Do not let your upper arm move during the kickback — keep it fixed beside your torso to isolate the triceps properly.
Avoid using momentum to swing the dumbbell — control the motion slowly to maximize tension on the triceps.
Do not round your back or hunch your shoulders — keep your spine neutral and chest open to protect your lower back and maintain balance.
Don’t let your lifted leg dangle or twist your hips — the raised leg should stay aligned with your body to maintain proper posture and balance.
Never lock your standing knee completely — keep it slightly bent to reduce joint strain and enhance stability.
Avoid looking up or too far down — keep your neck neutral, in line with your spine, to prevent strain.
Don’t forget to engage your core — lack of core engagement can throw off your balance and place stress on your lower back.
Don’t grip the dumbbells too tightly — a firm but relaxed grip allows better control and prevents unnecessary tension in the forearms.
Don’t skip switching legs — alternating legs ensures even balance and muscle engagement on both sides of your body.
Avoid rushing through the reps — focus on slow, deliberate movement to keep constant tension on the triceps and improve mind-muscle connection.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
