# Dumbbell Straight Arm Kickback

A bent-over, single-arm dumbbell exercise where the straight arm sweeps back from under the shoulder to beside the hip. It trains the rear delts and lats, with the triceps holding the elbow straight.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/one-arm-reverse-dumbbell-fly/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-straight-arm-kickback/

## Muscles worked

- Rear delts: 9/10
- Lats: 7/10
- Teres major: 6/10
- Triceps: 5/10
- Rhomboids: 4/10
- Traps: 3/10

## How to do the Dumbbell Straight Arm Kickback

1. Hinge forward with one hand on the bench and the dumbbell hanging below your shoulder.
2. Keep your arm straight and sweep the dumbbell back to your hip.
3. Slowly lower it until it hangs below your shoulder again.
4. Complete all reps on one side, then switch arms.

### Full technique — 7 steps

1. Hold a dumbbell in one hand and rest your free hand on the backrest of an inclined bench.
2. Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
3. Let the dumbbell hang straight below your shoulder with your palm facing inward.
4. Keep your elbow straight and sweep the arm back in an arc toward your hip.
5. Stop when your arm lies along the side of your torso with the dumbbell beside your hip.
6. Lower the dumbbell along the same arc until it hangs below your shoulder again.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a row
- Swinging torso to move weight
- Twisting the torso to finish reps
- Shrugging the working shoulder
- Standing up during each rep

## Form cues

- Keep elbow straight
- Pull toward your hip
- Move only at shoulder
- Keep torso fixed
- Don't shrug up

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

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

- **Machine**: [Ski Erg Straight Arm Pulldown](https://seto.fit/exercises/ski-erg-straight-arm-pulldown/)
- **Kettlebell**: [Kettlebell Straight Arm Kickback](https://seto.fit/exercises/kettlebell-straight-arm-kickback/)
- **Resistance bands**: [Single Arm Resistance Band Straight Arm Pulldown](https://seto.fit/exercises/single-arm-resistance-band-straight-arm-pulldown/)

## Where to start and where to go next

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

- Easier: [Bodyweight Straight Arm Kickback](https://seto.fit/exercises/bodyweight-straight-arm-kickback/) — Beginner
- **This exercise: Dumbbell Straight Arm Kickback — Beginner**
- Harder: [Bent Over Barbell Reverse Raise](https://seto.fit/exercises/bent-over-barbell-reverse-raise/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Straight Arm Kickback work?

Primary: Rear delts 9/10, Lats 7/10. Also works: Teres major 6/10, Triceps 5/10, Rhomboids 4/10, Traps 3/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Dumbbell Straight Arm Kickback?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Straight Arm Kickback?

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

### What is an easier version of the Dumbbell Straight Arm Kickback?

Bodyweight Straight Arm Kickback (Beginner).

### What is a harder version of the Dumbbell Straight Arm Kickback?

Bent Over Barbell Reverse Raise (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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