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

If you can't perform the bent-over dumbbell rear delt raise with your head on a bench, use movements that preserve horizontal abduction and posterior deltoid activation. Try band face pulls, chest-supported wide-grip rows, single-arm bent-over raises, or prone T-raises. Hinge at the hips, keep a soft elbow, and lead with the elbow to cue external rotation and scapular retraction.

Original Exercise: Bent Over Dumbbell Rear Delt Raise With Head On Bench

Bent Over Dumbbell Rear Delt Raise With Head On Bench
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to Perform Bent Over Dumbbell Rear Delt Raise With Head On Bench
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

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

Best Match
Dumbbell Lying Rear Lateral Raise

1. Dumbbell Lying Rear Lateral Raise

99.9% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms 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 down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Incline T-raise

2. Dumbbell Incline T-raise

99.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  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 Lying One Arm Rear Lateral Raise

3. Dumbbell Lying One Arm Rear Lateral Raise

93% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Deltoid Rear

4. Dumbbell Lying One Arm Deltoid Rear

93% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
  2. Extend your arm straight down towards the floor, keeping it close to your body.
  3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Dumbbell Incline Y-raise

5. Dumbbell Incline Y-raise

90% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
  3. Raise your arms out to the sides and up in a Y shape 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 Scaption

6. Dumbbell Scaption

89.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
  2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
  3. Continue until your arms are parallel to the ground, and then return to the starting position.
Dumbbell Standing Around World

7. Dumbbell Standing Around World

89.1% 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. Extend your arms straight out to the sides at shoulder height, palms facing down.
  3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
  4. Continue the circular motion, bringing the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Incline Raise

8. Dumbbell Incline Raise

88% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
  2. Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
  3. Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
  5. Repeat for the desired number of repetitions.
Dumbbell Incline One Arm Lateral Raise

9. Dumbbell Incline One Arm Lateral Raise

88% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
  2. Lean forward and position your upper arm against the inside of your thigh.
  3. Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
  4. Continue lifting until your arm is parallel to the floor.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Crucifix

10. Crucifix

87.2% 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.

Why You Might Need a Bent Over Dumbbell Rear Delt Raise With Head On Bench Alternative

You might substitute this exercise because of shoulder pain, lack of a bench, limited mobility, or the need for variety in your program. Bench-supported positioning reduces low-back strain but can restrict shoulder rotation or cause discomfort in some lifters; alternatives let you adjust load, range of motion, and scapular mechanics. For rehab, choose exercises that limit abduction above shoulder height and emphasize external rotators (infraspinatus, teres minor) and posterior deltoid activation. Cue: retract the scapula, avoid shrugging, and pull through the elbows to maximize posterior delt recruitment while protecting the rotator cuff.

How to Choose the Right Substitute

Select a substitute based on equipment, required isolation, and your shoulder mechanics. If you have bands, face pulls maintain external rotation and scapular retraction; for strict isolation without bands, prone T-raises keep horizontal abduction while reducing load. Consider stability: chest-supported variations remove lumbar demand and boost posterior delt isolation. Match elbow angle and hand rotation—slight elbow bend and thumbs-up or external rotation increases posterior delt activation. Progress by increasing time under tension, load, or range while keeping scapular control and avoiding compensatory traps.

Frequently Asked Questions

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.

Can I build muscle without doing Bent Over Dumbbell Rear Delt Raise With Head On Bench?

Yes. You can build posterior deltoid mass using face pulls, band pull-aparts, chest-supported wide-grip rows, and single-arm bent-over raises while applying progressive overload. Focus on increasing load or time under tension and maintain proper scapular retraction and external rotation to maximize posterior delt recruitment.

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