Dumbbell Triceps Kickback with Stork Stance

Setup

1. 01Hold a dumbbell in one hand and shift your weight onto the opposite leg.
2. 02Hinge at the hips and let the free leg extend behind you.
3. 03Keep a flat back with the hips square to the floor.
4. 04Pull the working upper arm up beside the torso, parallel to the floor.

Execution

1. 01Extend the elbow until the arm is straight behind you.
2. 02Squeeze the triceps at lockout while holding the balance.
3. 03Lower the forearm under control to 90 degrees.
4. 04Finish the set, then switch the standing leg and working arm.

Checkpoints

• -Hips stay level instead of opening toward the free leg.
• -The standing knee keeps a soft bend for balance.
• -The upper arm stays pinned high beside the ribs.
• -Full lockout is reached without wobbling.

Common mistakes

• -Letting the hips rotate open during the balance.
• -Rushing reps and losing the stork position.
• -Using a load too heavy to keep the torso still.
• -Dropping the upper arm between reps.