10 Best Barbell Rear Delt Raise Alternatives for Every Setup

If you can't perform the Barbell Rear Delt Raise, use bent-over dumbbell reverse flies, cable rear-delt flyes, face pulls, incline bench reverse flies, or band pull-aparts. Hinge at the hips with a neutral spine and lead each rep with the elbows to bias posterior deltoid activation and limit lat-dominant pulling.

Original Exercise: Barbell Rear Delt Raise

Barbell Rear Delt Raise
Primary Muscle
Delts
Equipment
Barbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Traps, Rhomboids
How to Perform Barbell Rear Delt Raise
  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  5. Repeat for the desired number of repetitions.

Best Barbell Rear Delt Raise Alternatives

Best Match
Dumbbell Rear Lateral Raise

1. Dumbbell Rear Lateral Raise

85% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Front Raise

2. Barbell Front Raise

83.7% Match
Delts Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
  2. Keep your arms straight and lift the barbell forward and upward until it reaches shoulder level.
  3. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  4. Repeat for the desired number of repetitions.
Barbell Standing Front Raise Over Head

3. Barbell Standing Front Raise Over Head

79.7% Match
Delts Barbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a barbell in front of your thighs with an overhand grip.
  2. Keep your back straight and engage your core.
  3. Slowly raise the barbell in front of you, keeping your arms straight and your palms facing down.
  4. Continue lifting until the barbell is slightly above shoulder level.
  5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Dumbbell Rear Lateral Raise (support Head)

4. Dumbbell Rear Lateral Raise (support Head)

77.8% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Reverse Fly

5. Dumbbell Reverse Fly

76.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down in front of you, palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Dumbbell Rear Fly

6. Dumbbell Rear Fly

76.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the ground, palms facing each other.
  4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Cable Seated Rear Lateral Raise

7. Cable Seated Rear Lateral Raise

76.4% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Sit on a bench facing the cable machine with your feet flat on the ground.
  2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
  3. Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back to the starting position.
  5. Repeat for the desired number of repetitions.
Crucifix

8. Crucifix

76.2% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Dumbbell Front Raise V. 2

9. Dumbbell Front Raise V. 2

76% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your thighs.
  2. Keep your back straight and engage your core.
  3. Slowly lift the dumbbells in front of you, with your arms straight, until they are at shoulder level.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Raise

10. Dumbbell Raise

76% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Keep your back straight and engage your core.
  3. Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

Why You Might Need a Barbell Rear Delt Raise Alternative

You might substitute the Barbell Rear Delt Raise because of shoulder pain, lack of a barbell, poor shoulder mechanics, or a need for a more controllable isolation option. Barbell variations can load the lats and traps if your torso or elbow position is off, so alternatives that let you control line of pull—like cables or single-arm dumbbells—improve posterior delt recruitment. Use cues such as “soft elbows, retract scapulae, and move from the shoulder” to keep tension on the posterior deltoid and protect the glenohumeral joint.

How to Choose the Right Substitute

Choose a substitute based on equipment, desired loading, and your movement weaknesses. If you need strict isolation and progressive loading, use cables or adjustable dumbbells; if you have impingement or limited overhead space, pick incline bench reverse flies or prone T/Y raises to reduce humeral elevation. Prioritize options that let you lead the movement with the elbow (90°+ elbow bend) and maintain a neutral thoracic spine so the posterior deltoid, external rotators, and scapular retractors do the work.

Frequently Asked Questions

What muscles does Barbell Rear Delt Raise work?

The Barbell Rear Delt Raise primarily targets the posterior (rear) head of the deltoid and secondarily recruits the middle trapezius, rhomboids, and external rotators. Keep a slight elbow bend and lead with the elbow to maximize posterior delt activation and reduce lat involvement.

What is the best bodyweight alternative to Barbell Rear Delt Raise?

Prone T/Y raises on a bench or the floor are the best bodyweight alternative; perform controlled horizontal abductions with thumbs pointed up to emphasize posterior delts. Cue a scapular squeeze at the top and avoid neck extension to keep activation on the rear delts and scapular stabilizers.

Can I build muscle without doing Barbell Rear Delt Raise?

Yes — you can build posterior delt size using other movements like face pulls, bent-over single-arm reverse flies, and cable rear-delt flyes while applying progressive overload. Focus on elbow-led reps, slow eccentrics, and consistent tension to drive hypertrophy without that specific barbell variation.

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