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.

Bent Over Low-pulley Side Lateral

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

How to Do the Bent Over Low-pulley Side Lateral

The steps for the Bent Over Low-pulley Side Lateral itself, so you can judge how close each substitute below really is.

Delts, with lower back, middle back, traps · Cable · Intermediate · Isolation

  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.

The 10 Best 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. 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. Cable Cross-over Revers FlyPlay demonstration

    1. Cable Cross-over Revers Fly

    92% match

    Delts · Intermediate · Isolation

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

    • Cable
    How to perform it
    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 · Intermediate · Isolation

    The same equipment, taken with a rope handle.

    • Cable
    How to perform it
    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
  6. Sled Reverse Flye

    6. Sled Reverse Flye

    82% match

    Delts · Intermediate · Isolation

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

    • 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 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 · Beginner · Isolation

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

    • Band
    How to perform it
    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

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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