10 Best Cable Seated Rear Lateral Raise Alternatives for Home & Gym

Ranked Cable Seated Rear Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Cable Seated Rear Lateral Raise 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Cable Supine Reverse Fly

   91% match

   • Delts
   • Cable
   • Beginner
   • Isolation

   The same equipment, done lying on your back instead.

   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 Cable Seated Rear Lateral Raise
   • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
   • Body position: lying on your back, not seated
2. Play demonstration

   2. Cable Cross-over Revers Fly

   90% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

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

   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 Cable Seated Rear Lateral Raise
   • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
   • Body position: standing, not seated
   • Balance: harder to stay steady on than the Cable Seated Rear Lateral Raise
3. Play demonstration

   3. Lever Seated Reverse Fly

   89% match

   • Delts
   • Lever
   • Intermediate
   • Isolation

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

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handles with an overhand grip and keep your arms slightly bent.
   3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
   4. Pause for a moment at the peak contraction, then inhale and slowly return 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 Cable Seated Rear Lateral Raise
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Cable Seated Rear Lateral Raise
4. Play demonstration

   4. Lever Seated Reverse Fly (Parallel Grip)

   89% match

   • Delts
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
   2. Grasp the handles with a parallel grip, palms facing each other, and keep your arms slightly bent.
   3. Exhale and squeeze your shoulder blades together as you pull the handles back and outward, away from your body.
   4. Pause for a moment at the peak contraction, then inhale and slowly return 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 Cable Seated Rear Lateral Raise
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Cable Seated Rear Lateral Raise
5. 

   5. Reverse Machine Flyes

   88% match

   • Delts
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
   2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
   3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
   4. Pause at the rear of the movement, and slowly return the weight to the starting position.

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

   Why this matches

   • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
   • Equipment: a machine, not a cable
   • Body position: seated, the same as the Cable Seated Rear Lateral Raise
6. 

   Progression

   6. Cable Rear Delt Fly

   87% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want a harder version that still works the delts.

   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 Cable Seated Rear Lateral Raise
   • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
   • Body position: standing, not seated
7. Play demonstration

   7. Cable Standing Cross-over High Reverse Fly

   87% match

   • Delts
   • Cable
   • Intermediate
   • Isolation

   The same equipment, done standing instead.

   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 Cable Seated Rear Lateral Raise
   • Equipment: a cable, the same as the Cable Seated Rear Lateral Raise
   • Body position: standing, not seated
8. Play demonstration

   8. Dumbbell Incline Rear Lateral Raise

   86% 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.
   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 Cable Seated Rear Lateral Raise
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Cable Seated Rear Lateral Raise
9. Play demonstration

   9. Dumbbell Incline T-raise

   86% 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
   • Equipment: free weights, not a cable
   • Body position: seated, the same as the Cable Seated Rear Lateral Raise
10. Play demonstration

    10. Dumbbell Incline Y-raise

    86% 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.

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

    Why this matches

    • Primary muscle: delts, the same as the Cable Seated Rear Lateral Raise
    • Equipment: free weights, not a cable
    • Body position: seated, the same as the Cable Seated Rear Lateral Raise