Car door panels are typically thinner than other parts of your car. This makes them easier to dent but they are easier to remove for repairs.
Use a screwdriver to detach any wiring or control panels in arm rests, you’ll probably need to pop open screw covers to unfasten everything.
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When you pull the door panel away, try to keep the plastic sheet from the door frame completely flat. That way it can be used again.
Once the panel has been removed, try pushing the dent from behind to pop your bodywork back into its rightful place.