10 Best Barbell Rear Delt Raise Alternatives for Shoulder Training

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.

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.

Ranked Barbell Rear Delt Raise Alternatives

Best Match
Sled Reverse Flye

1. Sled Reverse Flye

96% Match
Delts Other Intermediate Isolation
How to perform this exercise
  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.
Band Pull Apart

2. Band Pull Apart

87.9% Match
Delts Band Beginner Isolation
How to perform this exercise
  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.
Dumbbell Rear Fly

3. Dumbbell Rear Fly

85.7% 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.
Dumbbell Reverse Fly

4. Dumbbell Reverse Fly

85.7% 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.
Reverse Flyes

5. Reverse Flyes

85.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. The arms should be elevated until they are parallel to the floor.
  5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
Cable Cross-over Revers Fly

6. Cable Cross-over Revers Fly

85.4% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  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.
Band Reverse Fly

7. Band Reverse Fly

85.2% Match
Delts Band Beginner Isolation
How to perform this exercise
  1. Attach the band to a stationary object at chest height.
  2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
  3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Slowly lower your arms back to the starting position.
Cable Rear Delt Fly

8. Cable Rear Delt Fly

85.2% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
  2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
  3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
  4. Pause at the end of the motion before returning the handles to the start position.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

9. Bent Over Dumbbell Rear Delt Raise With Head On Bench

85% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Dumbbell Rear Lateral Raise

10. 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.

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 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.

Frequently Asked Questions

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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