10 Rear Delt Alternatives to Bent-Over Dumbbell Raise (Bench)

The Bent Over Dumbbell Rear Delt Raise With Head On Bench is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Rear Lateral Raise (Support Head), the Sled Reverse Flye and the Dumbbell Rear Fly.

Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

How to Do the Bent Over Dumbbell Rear Delt Raise With Head On Bench

The steps for the Bent Over Dumbbell Rear Delt Raise With Head On Bench itself, so you can judge how close each substitute below really is.

Delts · Dumbbell · Intermediate · Isolation

  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.

The 10 Best Bent Over Dumbbell Rear Delt Raise With Head On Bench Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Dumbbell Rear Delt Raise With Head On Bench 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. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    1. Dumbbell Rear Lateral Raise (Support Head)

    99% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that 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. 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Equipment: free weights, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Body position: standing, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
  2. Sled Reverse Flye

    2. Sled Reverse Flye

    98% match

    Delts · Intermediate · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • 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 Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Body position: standing, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Balance: harder to stay steady on than the Bent Over Dumbbell Rear Delt Raise With Head On Bench
  7. Barbell Rear Delt RaisePlay demonstration

    7. Barbell Rear Delt Raise

    94% match

    Delts · Intermediate · Isolation

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

    • Barbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Equipment: free weights, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Body position: standing, the same as the Bent Over Dumbbell Rear Delt Raise With Head On Bench
    • Balance: harder to stay steady on than the Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench FAQ

What muscles does Bent Over Dumbbell Rear Delt Raise With Head On Bench work?

The exercise primarily targets the posterior (rear) deltoid and engages the infraspinatus and teres minor as external rotators. Scapular retractors, middle trapezius and rhomboids, stabilize the shoulder blades during horizontal abduction.

What is the best bodyweight alternative to Bent Over Dumbbell Rear Delt Raise With Head On Bench?

Prone T-raises on the floor are the best bodyweight substitute: lie face down, arms in a T, thumbs up, and lift through the scapulae while squeezing the posterior delts. To increase ROM and posterior delt activation, elevate your chest slightly on a rolled towel and lead with the elbows.

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