How to do the Dumbbell Straight Arm Kickback
- Hinge forward with one hand on the bench and the dumbbell hanging below your shoulder.
- Keep your arm straight and sweep the dumbbell back to your hip.
- Slowly lower it until it hangs below your shoulder again.
- Complete all reps on one side, then switch arms.
Full technique — 7 steps
- Hold a dumbbell in one hand and rest your free hand on the backrest of an inclined bench.
- Hinge at the hips until your torso is inclined forward, keeping your spine neutral and knees slightly bent.
- Let the dumbbell hang straight below your shoulder with your palm facing inward.
- Keep your elbow straight and sweep the arm back in an arc toward your hip.
- Stop when your arm lies along the side of your torso with the dumbbell beside your hip.
- Lower the dumbbell along the same arc until it hangs below your shoulder again.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
Kettlebell
Resistance bands
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
- This exercise Dumbbell Straight Arm Kickback
- Harder Bent Over Barbell Reverse Raise
Too hard for now? Start with the Bodyweight Straight Arm Kickback.
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).
