Dumbbell Tricep Kickback With Stork Stance
Dumbbell Tricep Kickback With Stork Stance is ready for real load and honest reps and fits late in an arms workout.
How to do Dumbbell Tricep Kickback With Stork Stance
- 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.
Dumbbell Tricep Kickback With Stork Stance Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add reps on the smaller bell before you size up.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Start each set with the weaker arm and match it.
Common Dumbbell Tricep Kickback With Stork Stance Mistakes
Letting the bells drift off the working path
Keep both dumbbells travelling the same line on every rep.
Slamming into lockout and jarring the elbow
Finish firm but stop just short of a hard snap at the top.
Easier and Harder Than Dumbbell Tricep Kickback With Stork Stance
Swap Dumbbell Tricep Kickback With Stork Stance For
Dumbbell Tricep Kickback With Stork Stance — Frequently Asked Questions
How do you do the Dumbbell Tricep Kickback With Stork Stance?
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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Tricep Kickback With Stork Stance work?
The Dumbbell Tricep Kickback With Stork Stance primarily targets the triceps. It is classified as a arms exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Tricep Kickback With Stork Stance should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Size up only when both sides finish equally strong. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Tricep Kickback With Stork Stance good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Dumbbell Tricep Kickback With Stork Stance?
Try the Weighted Bench Dip, Barbell Incline Reverse-grip Press or the Ez Bar Standing French Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
