10 Best Dumbbell Incline Y-raise Alternatives for Rear Delt Strength

The Dumbbell Incline Y-raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Rear Lateral Raise, the Dumbbell Incline T-raise and the Dumbbell One Arm Reverse Fly (With Support).

The Dumbbell Incline Y-raise has you sit on a 45-degree incline bench, lean forward and lift both arms into a Y until they reach shoulder height. The Dumbbell Incline Rear Lateral Raise keeps that same 45-degree bench: you sit with your chest against the backrest, let the dumbbells hang with palms facing each other and raise your arms out to the sides until they are parallel to the ground. With no incline bench free, the Dumbbell Lying Rear Lateral Raise works lying face down on a flat bench.

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

Original Exercise: Dumbbell Incline Y-raise

Dumbbell Incline Y-raisePlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Rear Deltoids

How to perform Dumbbell Incline Y-raise
  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.
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Ranked Dumbbell Incline Y-raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Incline Y-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.

  1. Best match
    Dumbbell Incline Rear Lateral RaisePlay demonstration

    1. Dumbbell Incline Rear Lateral Raise

    99% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    It uses the same equipment and still works the delts.

    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 Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: seated, the same as the Dumbbell Incline Y-raise
  2. Dumbbell Incline T-raisePlay demonstration

    2. Dumbbell Incline T-raise

    99% 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 Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: seated, the same as the Dumbbell Incline Y-raise
  3. Dumbbell One Arm Reverse Fly (With Support)Play demonstration

    3. Dumbbell One Arm Reverse Fly (With Support)

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    Pick this when you want to work the delts one side at a time.

    How to perform this exercise
    1. Sit on a bench with your feet flat on the ground and your back straight.
    2. Hold a dumbbell in one hand with your palm facing inwards.
    3. Lean forward and place your free hand on the bench for support.
    4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
    5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: seated, the same as the Dumbbell Incline Y-raise
  4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

    The same equipment, done standing instead.

    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 Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: standing, not seated
  5. Dumbbell Lying Rear Lateral RaisePlay demonstration

    5. Dumbbell Lying Rear Lateral Raise

    92% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

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

    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: lying face down, not seated
  6. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    6. Dumbbell Rear Lateral Raise (Support Head)

    92% 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.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: standing, not seated
  7. Sled Reverse Flye

    7. Sled Reverse Flye

    90% match
    • Delts
    • Other
    • Intermediate
    • Isolation

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

    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 Dumbbell Incline Y-raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Y-raise
  8. Cable Seated Rear Lateral RaisePlay demonstration

    8. Cable Seated Rear Lateral Raise

    90% 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 Dumbbell Incline Y-raise
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Dumbbell Incline Y-raise
  9. Dumbbell Rear FlyPlay demonstration

    9. Dumbbell Rear Fly

    90% 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.
    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 Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Y-raise
  10. Dumbbell Reverse FlyPlay demonstration

    10. Dumbbell Reverse Fly

    90% 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.
    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 Dumbbell Incline Y-raise
    • Equipment: free weights, the same as the Dumbbell Incline Y-raise
    • Body position: standing, not seated
    • Balance: harder to stay steady on than the Dumbbell Incline Y-raise

Why You Might Need a Dumbbell Incline Y-raise Alternative

The Dumbbell Incline Y-raise needs a bench set to 45 degrees, and that one setup is the usual snag: someone else has it, or your gym only has a flat bench. Most swaps here keep dumbbells in your hands, so what shifts is the bench and the arm path. Two keep you on that same 45-degree incline, one has you lie face down on a flat bench, one has you stand and rest your forehead on an incline bench, three have you stand in a hip hinge, and one has you seated, working one arm with your free hand braced on the bench. The last two leave the dumbbells behind: a cable raise done seated facing the machine and a reverse fly pulling the handles of a sled. Match the equipment first, then the arm path.

How to Choose the Right Dumbbell Incline Y-raise Substitute

If you want to stay seated on the 45-degree incline you use for the Dumbbell Incline Y-raise, take the Dumbbell Incline Rear Lateral Raise, which moves the arms out to the sides instead of up into a Y. If you can stand in front of an incline bench, the Bent Over Dumbbell Rear Delt Raise With Head On Bench has you rest your forehead on it, torso parallel to the floor, while the dumbbells travel straight out to the sides. With no bench at all, the Dumbbell Reverse Fly has you stand, hinge forward at the hips and raise your arms to the sides. To work one side at a time, the Dumbbell One Arm Reverse Fly (With Support) has you sit, lean forward with your free hand on the bench and raise one arm to the side.

Dumbbell Incline Y-raise FAQ

Which alternative is most like the Dumbbell Incline Y-raise?

The Dumbbell Incline Rear Lateral Raise. You use the same 45-degree incline bench and a pair of dumbbells, sitting with your chest against the backrest. The difference is the arm path: keeping a slight bend in your elbows, you raise the arms out to the sides until they are parallel to the ground, pause, then lower slowly.

Can I train rear delts at home with just dumbbells?

Yes. The Dumbbell Rear Fly needs no bench: stand with feet shoulder-width apart, bend your knees slightly, hinge forward at the hips and lift your arms out to the sides while squeezing your shoulder blades together. The Dumbbell Rear Lateral Raise (Support Head) uses the same standing hinge and raises the arms until they are parallel to the ground.

Which swap suits a beginner best?

The Dumbbell Lying Rear Lateral Raise is easy to set up on any flat bench: lie face down, let the dumbbells hang toward the floor with palms facing each other, and lift your arms out to the sides until they are parallel to the floor. The bench holds your body still, so there is one less thing to get right while you learn the lift.

How do I train one arm at a time?

Use the Dumbbell One Arm Reverse Fly (With Support). Sit on a bench with your feet flat and your back straight, lean forward and put your free hand on the bench, then raise the dumbbell out to the side until your arm is parallel to the ground. Finish your reps, then switch arms.

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