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

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

Best Match
Dumbbell Rear Lateral Raise (support Head)

1. Dumbbell Rear Lateral Raise (support Head)

99.9% 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.
Sled Reverse Flye

2. Sled Reverse Flye

98.4% 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.
Dumbbell Rear Fly

3. Dumbbell Rear Fly

97.7% 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

97.7% 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

97.7% 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.
Dumbbell Rear Lateral Raise

6. Dumbbell Rear Lateral Raise

96.9% 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 Rear Delt Raise

7. Barbell Rear Delt Raise

94.4% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Rear Delt Raise

8. Dumbbell Rear Delt Raise

93.7% 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, palms facing your body.
  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 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 Rear Lateral Raise

9. Dumbbell Incline Rear Lateral Raise

92% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set up an incline bench at a 45-degree angle.
  2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
  3. Extend your arms straight down with your 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 Incline T-raise

10. Dumbbell Incline T-raise

92% 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.

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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