Stork Stance Dumbbell Triceps Kickback
In SetGrip: Dumbbell Triceps Kickback (Stork Stance)
- Secondary muscles
- Delts
- Body part
- Upper Arms
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Balancing on one leg while kicking the dumbbell back sounds like a gimmick, and as a pure triceps builder it mostly is; the arm work is a standard single-arm kickback. Its real value is the stability demand: hips and trunk fight to hold the stork stance, which makes it a reasonable pick for circuits, not arm day.
How to do the Stork Stance Dumbbell Triceps Kickback
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
- Extend your right arm straight back, squeezing your triceps.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Tip: Keep a slight bend at the top on lying extensions to protect the elbow, but lock out fully on cable pushdowns.
Muscles worked
Primary
Triceps · Arms
The triceps straighten the elbow, and overhead variations stretch the long head at the bottom, so you should feel the whole back of the upper arm working with a hard squeeze at lockout.
Secondary
- Delts — The front delt holds the upper arm in position on overhead extensions and should feel tension but not be lifting.
Common mistakes
- Elbows flaring out — on overhead and lying extensions the elbows should stay pointed forward or up, not out to the sides, since flaring turns it into a press.
- Upper arm moving — the upper arm should be pinned in place and only the forearm should move; if the elbow drifts, drop the weight.
- Not finishing the rep — take every rep to a full triceps squeeze; on pushdowns that means a complete lockout for a count.
- Cutting the stretch — on overhead extensions let the weight travel down behind the head until you feel the long head stretch before pressing up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Triceps extensions go after the presses in a push session or at the end of an arm day. Superset them with biceps curls on the same cable stack or with the same dumbbells.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Stork Stance Dumbbell Triceps Kickback work?
The Stork Stance Dumbbell Triceps Kickback primarily works the triceps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Stork Stance Dumbbell Triceps Kickback good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Stork Stance Dumbbell Triceps Kickback with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Stork Stance Dumbbell Triceps Kickback?
If you cannot do the Stork Stance Dumbbell Triceps Kickback, try the Kneeling Bodyweight Triceps Extension, the Barbell Skull Crusher or the Seated Barbell Overhead Triceps Extension. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Stork Stance Dumbbell Triceps Kickback, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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More exercises
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- Behind Head Close Grip Barbell Lying Triceps Extension
- Barbell Overhead Triceps Extension
- Seated Close Grip Barbell Overhead Triceps Extension
- Behind Head Barbell Skull Crusher
- Reverse Grip Barbell Skull Crusher
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.