5 Dumbbell Incline Rear Lateral Raise Alternatives for Shoulders

If you can't perform the Dumbbell Incline Rear Lateral Raise, use face pulls, chest-supported reverse flyes, bent-over lateral raises, cable rear delt flyes, or band pull-aparts to hit the posterior deltoid. These replicate horizontal abduction and scapular retraction. Cue: keep a soft elbow bend and lead the movement with the elbow to maximize rear-delt activation.

Original Exercise: Dumbbell Incline Rear Lateral Raise

Dumbbell Incline Rear Lateral Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
Secondary Muscles: Traps, Rhomboids
How to Perform Dumbbell Incline Rear Lateral Raise
  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.

Best Dumbbell Incline Rear Lateral Raise Alternatives

Best Match
Dumbbell Rear Lateral Raise (support Head)

1. Dumbbell Rear Lateral Raise (support Head)

95% 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.
Dumbbell Incline Y-raise

2. Dumbbell Incline Y-raise

95% 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 Lying Rear Lateral Raise

3. Dumbbell Lying Rear Lateral Raise

85% 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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

85% 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.
Dumbbell Incline T-raise

5. Dumbbell Incline T-raise

85% 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 Rear Lateral Raise

6. Dumbbell Rear Lateral Raise

83.9% 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.
Dumbbell Incline One Arm Lateral Raise

7. Dumbbell Incline One Arm Lateral Raise

83% 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.
Dumbbell Seated Lateral Raise V. 2

8. Dumbbell Seated Lateral Raise V. 2

82% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
  2. Keep your back straight and core engaged.
  3. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Seated Lateral Raise

9. Dumbbell Seated Lateral Raise

82% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and a dumbbell in each hand, resting on your thighs.
  2. Keep your back straight and core engaged.
  3. Raise the dumbbells to your sides with a slight bend in your elbows, until your arms are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
  5. Repeat for the desired number of repetitions.
Barbell Rear Delt Raise

10. Barbell Rear Delt Raise

81.4% 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.

Why You Might Need a Dumbbell Incline Rear Lateral Raise Alternative

You may substitute the Dumbbell Incline Rear Lateral Raise for several practical reasons: shoulder pain with the incline position, lack of an incline bench, limited dumbbell weight, or a need to emphasize external rotation or scapular control. The posterior deltoid is primarily a horizontal abductor and assists external rotation; some alternatives like face pulls increase rotator-cuff activation and reduce impingement risk. Chest-supported variations remove lumbar loading and improve isolation by stabilizing the torso. Cue: retract the scapula and hinge at the hips or use thoracic support so the posterior deltoid, not momentum, drives the lift.

How to Choose the Right Substitute

Match the substitute to the goal: if you want pure isolation, pick chest-supported rear delt flyes or single-arm bent-over raises to limit cheating. For rotator-cuff health and external rotation, choose face pulls with a high elbow line—pull to forehead while externally rotating. If equipment is limited, band pull-aparts provide constant tension but require strict form: keep scapulae depressed and squeeze between the shoulder blades. Consider load progression, stability needs, and joint pain; when in doubt, prioritize exercises that maintain horizontal abduction and scapular retraction while reducing compensatory trunk movement.

Frequently Asked Questions

What muscles does Dumbbell Incline Rear Lateral Raise work?

The exercise primarily targets the posterior (rear) deltoid, with secondary assistance from the infraspinatus and teres minor for external rotation and the upper traps and rhomboids for scapular control. Cue: lead the movement with the elbow and squeeze the rear delt at peak contraction to ensure targeted activation.

What is the best bodyweight alternative to Dumbbell Incline Rear Lateral Raise?

Prone T-raises (lying face down on a flat bench or floor) are the best bodyweight option because they replicate horizontal abduction without equipment. Cue: keep the thumbs up, lift the arms to shoulder level, and squeeze the posterior delts while keeping the neck neutral.

Can I build muscle without doing Dumbbell Incline Rear Lateral Raise?

Yes. You can build rear-delt mass using cable rear delt flyes, face pulls, chest-supported reverse flyes, or bent-over single-arm raises with progressive overload. Cue: maintain strict form—limit trunk swing and emphasize slow eccentrics to increase time under tension.

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