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

The Dumbbell Lying On Floor Rear Delt Raise is done lying face down with dumbbells. Ranked closest by our scoring: the Dumbbell Lying Rear Lateral Raise, the Dumbbell Rear Delt Raise and the Lying One-arm Lateral Raise. Five harder versions, among them the Dumbbell Lying One Arm Rear Lateral Raise and the Bent Over Dumbbell Rear Delt Raise With Head On Bench, are listed below as progressions rather than swaps.

Dumbbell Lying On Floor Rear Delt RaiseWatch the Dumbbell Lying On Floor Rear Delt Raise

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

How to Do the Dumbbell Lying On Floor Rear Delt Raise

The steps for the Dumbbell Lying On Floor Rear Delt Raise itself, so you can judge how close each substitute below really is.

Delts, with trapezius, rhomboids · Dumbbell · Beginner · Isolation

  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.

The 10 Best Dumbbell Lying On Floor Rear Delt Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying On Floor Rear Delt Raise 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Lying Rear Lateral RaisePlay demonstration

    1. Dumbbell Lying Rear Lateral Raise

    95% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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 Lying On Floor Rear Delt Raise
    • Equipment: free weights, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Body position: lying face down, the same as the Dumbbell Lying On Floor Rear Delt Raise
  2. Dumbbell Rear Delt RaisePlay demonstration

    2. Dumbbell Rear Delt Raise

    89% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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.
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Equipment: free weights, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Body position: standing, not lying face down
    • Balance: harder to stay steady on than the Dumbbell Lying On Floor Rear Delt Raise
  3. Dumbbell Lying One Arm Rear Lateral RaisePlay demonstration

    Progression

    3. Dumbbell Lying One Arm Rear Lateral Raise

    88% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Equipment: free weights, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Body position: lying face down, the same as the Dumbbell Lying On Floor Rear Delt Raise
  4. Lying One-arm Lateral Raise

    4. Lying One-arm Lateral Raise

    88% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
    2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
    3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbell to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Equipment: free weights, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Body position: lying face down, the same as the Dumbbell Lying On Floor Rear Delt Raise
  5. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    Progression

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

    87% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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 Lying On Floor Rear Delt Raise
    • Equipment: free weights, the same as the Dumbbell Lying On Floor Rear Delt Raise
    • Body position: standing, not lying face down

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.

Dumbbell Lying On Floor Rear Delt Raise FAQ

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.

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