10 Best Dumbbell Lying One Arm Deltoid Rear Alternatives for Home Workouts
If you can’t perform the Dumbbell Lying One Arm Deltoid Rear, choose movements that isolate the posterior deltoid and drive scapular retraction. Effective swaps include prone T-raises, bent-over reverse flyes, band pull-aparts, supported single-arm rear delt rows, and face pulls. Cue: hinge at the hips, keep a soft elbow, and squeeze the rear delt at peak contraction.
Original Exercise: Dumbbell Lying One Arm Deltoid Rear
How to Perform Dumbbell Lying One Arm Deltoid Rear
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Best Dumbbell Lying One Arm Deltoid Rear Alternatives
1. Dumbbell Lying One Arm Rear Lateral Raise
99.9% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
2. Dumbbell Incline One Arm Lateral Raise
95% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
3. Bent Over Dumbbell Rear Delt Raise With Head On Bench
93% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- 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.
- 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.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
4. Dumbbell Lying Rear Lateral Raise
93% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Incline T-raise
93% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell One Arm Reverse Fly (with Support)
89.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
7. Dumbbell One Arm Lateral Raise With Support
89.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
8. Dumbbell One Arm Lateral Raise
88.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
9. Dumbbell Incline Y-raise
83% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Scaption
82.7% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
Why You Might Need a Dumbbell Lying One Arm Deltoid Rear Alternative
You may substitute the lying one-arm rear delt for several reasons: shoulder impingement when lying prone, limited dumbbell availability, or a need for better scapular stability. Alternatives let you change joint angle and load paths to reduce pinching while maintaining posterior deltoid activation. For rehab, pick low-load, high-repetition options (band pull-aparts) and focus on controlled scapular retraction. For strength, choose supported single-arm rows or incline reverse flyes to increase time under tension while preserving neutral spine and preventing compensatory upper-trap elevation.
How to Choose the Right Substitute
Select a substitute based on joint comfort, loading capacity, and movement pattern. If you need to reduce shoulder compression, choose horizontal-abduction variations performed prone on an incline or standing band work to keep the glenohumeral joint in a safer plane. If you need more load, use single-arm supported rows or incline reverse flyes to maintain posterior delt isolation while allowing heavier dumbbells. Prioritize exercises that let you initiate the movement from the scapula (cue: start with scapular retraction and avoid shrugging) and keep a consistent elbow bend to keep tension on the posterior deltoid.
Frequently Asked Questions
What muscles does Dumbbell Lying One Arm Deltoid Rear work?
The primary mover is the posterior deltoid; secondary muscles include the infraspinatus, teres minor, rhomboids, and mid/lower trapezius. The pattern is horizontal abduction with scapular retraction, so you should feel the work at the rear shoulder and between the shoulder blades when you initiate from the scapula.
What is the best bodyweight alternative to Dumbbell Lying One Arm Deltoid Rear?
Prone T-raises on the floor are the best pure bodyweight substitute: lie face down, lift your arms to form a T with thumbs up, and squeeze the scapulae at the top. Cue: keep the neck neutral, slightly bend the elbows, and emphasize a deliberate eccentric to maximize posterior deltoid activation.
Can I build muscle without doing Dumbbell Lying One Arm Deltoid Rear?
Yes. You can hypertrophy the posterior delts with other isolation and compound movements like bent-over reverse flyes, face pulls, and single-arm supported rows provided you apply progressive overload. Focus on maintaining tension on the posterior deltoid (cue: initiate from scapular retraction and control the eccentric) and increase load, reps, or time under tension over weeks.
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