10 Best Dumbbell Lying Rear Delt Row Alternatives for Limited Equipment

The Dumbbell Lying Rear Delt Row is done lying face down with dumbbells. Ranked closest by our scoring: the Barbell Incline Row, the Cambered Bar Lying Row and the Dumbbell Reverse Grip Incline Bench One Arm Row.

Dumbbell Lying Rear Delt RowWatch the Dumbbell Lying Rear Delt Row

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

How to Do the Dumbbell Lying Rear Delt Row

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

Upper Back, with shoulders, biceps · Dumbbell · Intermediate · Isolation

  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
  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.

The 10 Best Dumbbell Lying Rear Delt Row Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Rear Delt Row 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.

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

  1. Barbell Incline RowPlay demonstration

    1. Barbell Incline Row

    90% match

    Upper Back · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    • Barbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the barbell towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Lying Rear Delt Row
    • Equipment: free weights, the same as the Dumbbell Lying Rear Delt Row
    • Body position: lying face down, the same as the Dumbbell Lying Rear Delt Row
  3. Dumbbell Reverse Grip Incline Bench One Arm RowPlay demonstration

    3. Dumbbell Reverse Grip Incline Bench One Arm Row

    83% match

    Upper Back · Intermediate · Compound

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

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Place a dumbbell on the floor next to the bench.
    3. Stand facing the bench with your feet shoulder-width apart.
    4. Bend at the waist and place your left knee and left hand on the bench for support.
    5. Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
    6. Keep your back straight and your core engaged.
    7. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    8. Squeeze your back muscles at the top of the movement.
    9. Lower the dumbbell back down to the starting position in a controlled manner.
    10. Repeat for the desired number of repetitions.
    11. Switch sides and repeat the exercise with your left arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Lying Rear Delt Row
    • Equipment: free weights, the same as the Dumbbell Lying Rear Delt Row
    • Body position: lying face down, the same as the Dumbbell Lying Rear Delt Row
  4. Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    4. Dumbbell Reverse Grip Incline Bench Two Arm Row

    82% match

    Upper Back · Intermediate · Compound

    The same equipment, done seated instead.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
    3. Hold a dumbbell in each hand with an underhand grip.
    4. Lean forward and let your arms hang straight down, fully extended.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Lying Rear Delt Row
    • Equipment: free weights, the same as the Dumbbell Lying Rear Delt Row
    • Body position: seated, not lying face down
  7. Cable Incline Bench RowPlay demonstration

    7. Cable Incline Bench Row

    76% match

    Upper Back · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the upper back.

    • Cable
    How to perform it
    1. Set up an incline bench at a 45-degree angle and attach a cable handle to the low pulley.
    2. Sit on the bench facing the cable machine with your feet flat on the floor and your knees slightly bent.
    3. Grasp the cable handle with an overhand grip and extend your arms fully in front of you.
    4. Lean forward from your hips while keeping your back straight and your core engaged.
    5. Pull the cable handle towards your chest by retracting your shoulder blades and bending your elbows.
    6. Squeeze your back muscles at the top of the movement, then slowly extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Dumbbell Lying Rear Delt Row
    • Equipment: a cable, not free weights
    • Body position: seated, not lying face down

Dumbbell Lying Rear Delt Row FAQ

What muscles does Dumbbell Lying Rear Delt Row work?

The exercise primarily targets the posterior deltoid and secondarily loads the rhomboids, middle trapezius, and external rotators. Lead with the elbows and retract the scapula to maximize horizontal abduction and upper-back recruitment while minimizing biceps involvement.

What is the best bodyweight alternative to Dumbbell Lying Rear Delt Row?

A practical bodyweight option is the prone T/Y raises (progressing from T to Y). Lie face down, lift your arms into a T or Y with thumbs up and actively pinch the shoulder blades, this emphasizes posterior delts and mid-traps without heavy glenohumeral loading.

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