Bodyweight Straight Arm Kickback — how to, muscles worked, alternatives

How to do the Bodyweight Straight Arm Kickback

Hinge forward, knees slightly bent, arms hanging beside your thighs.
Keep your arms straight and sweep them back behind your hips.
Pause briefly with your hands at their highest point.
Slowly lower your arms until they hang beside your thighs again.

Full technique — 7 steps

Stand with feet about shoulder width apart.
Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
Let both arms hang beside your thighs with your palms facing back.
Keep your elbows straight and sweep both arms back and up in an arc behind your hips.
Pause briefly when your hands are as high behind you as your shoulders allow.
Lower your arms along the same arc until they hang beside your thighs again.
Keep your torso and knees still throughout the set.

Common mistakes

Bending elbows through the pull
Standing up during each rep
Shrugging shoulders toward ears
Using torso swing for momentum

Form cues

Keep elbows straight
Move only at shoulder
Keep torso fixed
Don't shrug up

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Bodyweight Straight Arm Kickback Beginner
Harder Dumbbell Straight Arm Kickback Beginner
Harder Bent Over Barbell Reverse Raise Intermediate

Quick answers

What muscles does the Bodyweight Straight Arm Kickback work?

Primary: Rear delts 8/10, Lats 6/10. Also works: Teres major 5/10, Triceps 4/10, Rhomboids 4/10.

When should I do the Bodyweight Straight Arm Kickback in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

How many sets and reps of the Bodyweight Straight Arm Kickback?

Strength: 2–3 sets of 12–15 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 4 reps in reserve.

What can I do instead of the Bodyweight Straight Arm Kickback?

Machine: Ski Erg Straight Arm Pulldown. Kettlebell: Kettlebell Straight Arm Kickback. Resistance bands: Single Arm Resistance Band Straight Arm Pulldown.