10 Best Bent Over Low-pulley Side Lateral Alternatives for Home Gyms

The Bent Over Low-pulley Side Lateral is done standing with a cable machine. Ranked closest by our scoring: the Cable Cross-over Revers Fly, the Cable Rear Delt Fly and the Cable Standing Cross-over High Reverse Fly.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bent Over Low-pulley Side Lateral

Bent Over Low-pulley Side Lateral
Primary muscle
Delts
Equipment
Cable
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Lower Back, Middle Back, Traps

How to perform Bent Over Low-pulley Side Lateral
  1. Select a weight and hold the handle of the low pulley with your right hand.
  2. Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
  3. Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
  4. Slowly lower the weight back to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
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Ranked Bent Over Low-pulley Side Lateral Alternatives

10 substitutes, ranked by how closely each one matches the Bent Over Low-pulley Side Lateral on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Cable Cross-over Revers FlyPlay demonstration

    1. Cable Cross-over Revers Fly

    92% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the delts.

    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.
    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 Bent Over Low-pulley Side Lateral
    • Equipment: a cable, the same as the Bent Over Low-pulley Side Lateral
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
  2. Cable Rear Delt Fly

    2. Cable Rear Delt Fly

    89% match
    • Delts
    • Cable
    • Intermediate
    • Isolation

    The same equipment, taken with a rope handle.

    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: a cable, the same as the Bent Over Low-pulley Side Lateral
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
  3. Cable Standing Cross-over High Reverse FlyPlay demonstration

    3. Cable Standing Cross-over High Reverse Fly

    88% match
    • Delts
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Attach a D-handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the cable machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
    4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
    5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
    6. Pause for a moment at the peak of the movement, then slowly return to the starting position.
    7. 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 Low-pulley Side Lateral
    • Equipment: a cable, the same as the Bent Over Low-pulley Side Lateral
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
  4. Cable Supine Reverse FlyPlay demonstration

    4. Cable Supine Reverse Fly

    85% match
    • Delts
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach a D-handle to a low pulley cable machine and lie face down on a flat bench.
    2. Grasp the D-handle with each hand, palms facing down, and extend your arms straight out in front of you.
    3. Keeping your arms straight, raise them 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: a cable, the same as the Bent Over Low-pulley Side Lateral
    • Body position: lying on your back, not standing
  5. Cable Seated Rear Lateral RaisePlay demonstration

    5. Cable Seated Rear Lateral Raise

    84% match
    • Delts
    • Cable
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a bench facing the cable machine with your feet flat on the ground.
    2. Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
    3. Keeping your arms straight, slowly raise them 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 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 Low-pulley Side Lateral
    • Equipment: a cable, the same as the Bent Over Low-pulley Side Lateral
    • Body position: seated, not standing
  6. Sled Reverse Flye

    6. Sled Reverse Flye

    82% match
    • Delts
    • Other
    • Intermediate
    • Isolation

    A straight swap when you want to keep working the delts.

    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
  7. Band Reverse FlyPlay demonstration

    7. Band Reverse Fly

    81% match
    • Delts
    • Band
    • Beginner
    • Isolation

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

    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.
    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 Bent Over Low-pulley Side Lateral
    • Equipment: a band, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
    • Balance: harder to stay steady on than the Bent Over Low-pulley Side Lateral
  8. Back Flyes - With Bands

    8. Back Flyes - With Bands

    78% match
    • Delts
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Run a band around a stationary post like that of a squat rack.
    2. Grab the band by the handles and stand back so that the tension in the band rises.
    3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
    4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
    5. After a pause, go back to the original position as you inhale.
    6. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: a band, not a cable
  9. Barbell Rear Delt RaisePlay demonstration

    9. Barbell Rear Delt Raise

    78% 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral
  10. Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

    78% 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Bent Over Low-pulley Side Lateral
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Bent Over Low-pulley Side Lateral

Why You Might Need a Bent Over Low-pulley Side Lateral Alternative

You may substitute this exercise for several reasons: no cable machine, shoulder pain with the bent-over angle, or the need for unilateral or progressive overload options. Some trainees feel impingement with internal rotation or excessive torso lean, which shifts load away from the lateral deltoid. Choosing a replacement reduces shear on the glenohumeral joint and preserves lateral delt isolation. Cue: use a neutral thumb-up grip and stop at 90° abduction to limit impingement. Biomechanically, different alternatives change torque and scapular demand, so pick one that keeps peak tension across the mid-range of shoulder abduction.

How to Choose the Right Bent Over Low-pulley Side Lateral Substitute

Pick a substitute based on equipment, pain response, and training goal. If you lack cables, choose dumbbells or bands; if you need more stability, use the machine; if you want unilateral control, use single-arm cable or dumbbell laterals. Prioritize movement that maintains shoulder abduction with a slight elbow bend so the lateral head stays active without anterior delt dominance. Progress by increasing load, range of motion, or time under tension; if you feel impingement, reduce ROM to 80–90° and use a thumb-up grip to rotate the humerus externally and favor lateral delt firing.

Bent Over Low-pulley Side Lateral FAQ

What muscles does Bent Over Low-pulley Side Lateral work?

It primarily targets the lateral (middle) deltoid through shoulder abduction, with secondary activation of the posterior deltoid, upper trapezius, and rotator cuff for stabilization. Cue: initiate the movement from the elbow and maintain a slight bend to keep tension on the lateral head.

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