10 Best Dumbbell Lying Rear Delt Row Alternatives for Limited Equipment

Ranked 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. 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

   Play demonstration

   1. Barbell Incline Row

   90% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
2. Play demonstration

   2. Cambered Bar Lying Row

   85% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
   2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
   4. Pull the barbell towards your chest, squeezing your shoulder blades together.
   5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 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. Play demonstration

   3. Dumbbell Reverse Grip Incline Bench One Arm Row

   83% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   4. Dumbbell Reverse Grip Incline Bench Two Arm Row

   82% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

   The same equipment, done seated instead.

   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 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
5. Play demonstration

   5. Barbell Reverse Grip Incline Bench Row

   82% match

   • Upper Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Sit on the bench facing the backrest with your chest against it.
   3. Grab the barbell with a reverse grip (palms facing down) and hands slightly wider than shoulder-width apart.
   4. Keep your back straight and core engaged.
   5. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
   6. Pause for a moment at the top of the movement.
   7. Slowly lower the barbell back to the starting position.
   8. 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
6. Play demonstration

   6. Dumbbell Incline Row

   81% match

   • Upper Back
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up an incline bench at a 45-degree angle.
   2. Grab a dumbbell in each hand and sit on the bench with your chest against the incline.
   3. Extend your arms fully, allowing the dumbbells to hang straight down from your shoulders.
   4. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
   6. 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. Play demonstration

   7. Cable Incline Bench Row

   76% match

   • Upper Back
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
8. 

   8. Lying Cambered Barbell Row

   75% match

   • Middle Back
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a cambered bar underneath an exercise bench.
   2. Lie face down on the exercise bench and grab the bar using a palms down (pronated grip) that is wider than shoulder width. This will be your starting position.
   3. As you exhale row the bar up as you keep the elbows close to your body to either your chest, in order to target the upper mid back, or to your stomach if targeting the lats is your goal.
   4. After a second hold at the top, lower back down to the starting position slowly as you inhale.

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

   Why this matches

   • Primary muscle: middle back, not upper back
   • 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
9. Play demonstration

   9. Kettlebell Two Arm Row

   75% match

   • Upper Back
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a kettlebell in each hand with your palms facing your body.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the kettlebells up towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the kettlebells back down to the starting position.
   5. 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: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
10. Play demonstration

    10. Cable Rope Extension Incline Bench Row

    72% match

    • Upper Back
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up an incline bench at a 45-degree angle and attach a cable machine to the low pulley.
    2. Attach a rope handle to the cable machine and sit on the incline bench facing the machine.
    3. Grab the rope handle with an overhand grip and lean forward, keeping your back straight.
    4. Extend your arms fully, pulling the rope towards your upper chest while keeping your elbows close to your body.
    5. Squeeze your shoulder blades together at the end of the movement.
    6. Slowly release the tension and return 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