10 Best Barbell Rear Delt Raise Alternatives for Shoulder Training

The Barbell Rear Delt Raise is done standing with a barbell. Ranked closest by our scoring: the Sled Reverse Flye, the Band Pull Apart and the Dumbbell Rear Fly.

The Barbell Rear Delt Raise hinges you forward at the hips, then raises the bar out to the sides to load the back of the shoulder. The Sled Reverse Flye swaps the bar for a light sled on a rope: you hold two handles at waist level, pull them upward and apart without bending the elbows, then step back to take up the slack. The dumbbell, cable and band options below cover the same reverse fly motion with whatever your gym has free.

Barbell Rear Delt RaiseWatch the Barbell Rear Delt Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Rear Delt Raise

The steps for the Barbell Rear Delt Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, rhomboids · Barbell · Intermediate · Isolation

  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.

The 10 Best Barbell Rear Delt Raise Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rear Delt Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Sled Reverse Flye

    1. Sled Reverse Flye

    96% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Other
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
    3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
    4. Return to the starting position, taking a couple steps back to take the slack out of the line.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Rear Delt Raise
    • Body position: standing, the same as the Barbell Rear Delt Raise
  2. Band Pull Apart

    2. Band Pull Apart

    88% match

    Delts · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the delts.

    • Band
    How to perform it
    1. Begin with your arms extended straight out in front of you, holding the band with both hands.
    2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
    3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
    4. Pause as you complete the movement, returning to the starting position under control.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Rear Delt Raise
    • Equipment: a band, not free weights
    • Body position: standing, the same as the Barbell Rear Delt Raise
    • Balance: easier to stay steady on than the Barbell Rear Delt Raise
  3. Dumbbell Rear FlyPlay demonstration

    3. Dumbbell Rear Fly

    86% match

    Delts · Beginner · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    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.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Rear Delt Raise
    • Equipment: free weights, the same as the Barbell Rear Delt Raise
    • Body position: standing, the same as the Barbell Rear Delt Raise
  6. Cable Cross-over Revers FlyPlay demonstration

    6. Cable Cross-over Revers Fly

    85% match

    Delts · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the delts.

    • Cable
    How to perform it
    1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
    2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
    3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
    4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
    5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Barbell Rear Delt Raise
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Barbell Rear Delt Raise

Why You Might Need a Barbell Rear Delt Raise Alternative

A barbell forces both hands onto one bar and needs more room than dumbbells do, so the Barbell Rear Delt Raise disappears when that bar is busy with squats or rows. Five swaps keep the torso forward with a dumbbell in each hand: the Dumbbell Rear Lateral Raise, the Dumbbell Rear Fly and the Dumbbell Reverse Fly while standing, Reverse Flyes lying chest down on an incline bench, and the Bent Over Dumbbell Rear Delt Raise With Head On Bench, where your forehead rests on the bench while you lift the dumbbells to the side. The Cable Cross-over Revers Fly also leans forward, pulling low cables back and upward. The Cable Rear Delt Fly, the Band Pull Apart and the Band Reverse Fly are done standing upright, moving the arms out and back against a cable or band.

How to Choose the Right Barbell Rear Delt Raise Substitute

If a sled and a pair of handles are free, the Sled Reverse Flye is a strong first pick, since the load stays light and you reset by stepping back. With a pair of dumbbells, the Dumbbell Rear Fly, the Dumbbell Reverse Fly and the Dumbbell Rear Lateral Raise all hinge forward with the arms hanging down before raising out to the sides, so treat them as one movement under three names. If holding the hinge is the hard part, Reverse Flyes let the incline bench support your chest. At home with only a band, the Band Pull Apart needs nothing to anchor it: hold the band at arms length and pull your hands out to your sides until it reaches your chest.

Barbell Rear Delt Raise FAQ

What if I only have a resistance band?

Use the Band Pull Apart or the Band Reverse Fly. The Band Pull Apart starts with both arms straight out in front, then moves the hands out to the sides until the band touches your chest. The Band Reverse Fly anchors the band at chest height and lifts straight arms out to the sides until they are parallel to the ground.

Are the Dumbbell Rear Fly, Dumbbell Reverse Fly and Dumbbell Rear Lateral Raise different exercises?

No. All three hinge you forward with a dumbbell in each hand and raise the arms out to the sides; the names differ, the movement does not. Pick whichever one your gym or your search turns up first and treat the other two as the same exercise under a different label.

How do the cable versions differ from each other?

The Cable Cross-over Revers Fly uses the low pulleys with a forward lean, pulling back and upward. The Cable Rear Delt Fly sets the pulleys above your head and crosses the handles in front of you before moving the arms back and out.

Can I do the Barbell Rear Delt Raise at home?

Only if you own a barbell. Without one, a pair of dumbbells covers the same hip hinge and reverse fly, and a band covers it with no weights at all. The Dumbbell Rear Lateral Raise is the easiest to set up: stand with a dumbbell in each hand, hinge forward with your back straight, and raise your arms out to the sides until they are parallel to the floor.

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