5 Alternatives to Dumbbell Lying On Floor Rear Delt Raise for Small Spaces

If you can’t perform the Dumbbell Lying On Floor Rear Delt Raise, use bent-over dumbbell rear delt fly, face pulls, cable rear-delt fly, reverse pec-deck, or band pull-aparts. Focus on horizontal abduction and external rotation, keep a 30° elbow bend, and lead the movement from the elbow to isolate the posterior deltoid.

Original Exercise: Dumbbell Lying On Floor Rear Delt Raise

Dumbbell Lying On Floor Rear Delt Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Trapezius, Rhomboids
How to Perform Dumbbell Lying On Floor Rear Delt Raise
  1. Lie face down on the floor with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight out in front of you, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
  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.

Best Dumbbell Lying On Floor Rear Delt Raise Alternatives

Best Match
Dumbbell One Arm Reverse Fly (with Support)

1. Dumbbell One Arm Reverse Fly (with Support)

87.7% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell Lying Rear Lateral Raise

2. Dumbbell Lying Rear Lateral Raise

85.4% 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

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

85.4% 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

4. Dumbbell Incline T-raise

85.4% 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.
Back Flyes - With Bands

5. Back Flyes - With Bands

81.2% 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.
Dumbbell Lying One Arm Rear Lateral Raise

6. Dumbbell Lying One Arm Rear Lateral Raise

78.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
  2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
  3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Lying One Arm Deltoid Rear

7. Dumbbell Lying One Arm Deltoid Rear

78.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
  2. Extend your arm straight down towards the floor, keeping it close to your body.
  3. Raise your arm up and back, squeezing your shoulder blade towards your spine.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
Crucifix

8. Crucifix

76.7% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
  2. Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Dumbbell Incline Y-raise

9. Dumbbell Incline Y-raise

75.4% 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.
Band Reverse Fly

10. Band Reverse Fly

75.1% Match
Delts Band Beginner Isolation
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.

Why You Might Need a Dumbbell Lying On Floor Rear Delt Raise Alternative

You may substitute this exercise for shoulder pain, limited floor space, lack of progressive overload, or equipment constraints. Floor positioning limits range of motion and can cause compensatory trap activation; alternatives allow greater horizontal abduction and scapular retraction to better load the posterior deltoid. Use cues like maintain scapular retraction, avoid shrugging, and hinge at the hips with a neutral spine to preserve shoulder mechanics and reduce impingement.

How to Choose the Right Substitute

Select a substitute based on available equipment, desired range of motion, and injury history. For maximal posterior-delt isolation choose a bent-over dumbbell fly with a 30–45° torso hinge and lead with the elbow; for external-rotation and scapular control pick face pulls or band pull-aparts using a slow 2-0-2 tempo. If you need progressive loading use cables or the pec-deck to adjust resistance while keeping the shoulder at ~90° horizontal abduction to minimize trap dominance.

Frequently Asked Questions

What muscles does Dumbbell Lying On Floor Rear Delt Raise work?

The exercise primarily targets the posterior deltoid, with secondary loading of the rhomboids, posterior rotator cuff (infraspinatus/teres minor), and mid-trapezius. Biomechanically it performs shoulder horizontal abduction and slight external rotation; cue a 30° elbow bend and lead through the elbow to emphasize the rear delt over the traps.

What is the best bodyweight alternative to Dumbbell Lying On Floor Rear Delt Raise?

Prone Y‑T raises on the floor are an effective bodyweight substitute; perform T raises for horizontal abduction and Y raises for upper posterior fibres. Cue a slight scapular retraction, lift the hands a few inches off the floor, and hold the contraction to increase time under tension for the posterior deltoid.

Can I build muscle without doing Dumbbell Lying On Floor Rear Delt Raise?

Yes. You can hypertrophy the posterior deltoid using alternatives like bent‑over rear delt flyes, face pulls, and cable rear‑delt flyes with progressive overload and controlled tempo. Emphasize strict form—hinge the torso, lead from the elbow, and use slow eccentrics—to maximize posterior delt activation and hypertrophic stimulus.

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