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. Inverted Row Bent Knees

   71% match

   • Upper Back
   • Bodyweight
   • Beginner
   • Compound

   Use this when you have nothing to train with, because it works the upper back with bodyweight alone.

   How to perform this exercise

   1. Set up a bar at waist height and lie underneath it.
   2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Position your body so that your heels are on the ground and your body is straight.
   4. Pull your chest up towards the bar by squeezing your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: upper back, the same as the Dumbbell Lying Rear Delt Row
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
2. Play demonstration

   2. Lower Back Curl

   70% match

   • Spine
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the spinal erectors rather than the upper back.

   How to perform this exercise

   1. Lie flat on your stomach with your legs extended and your arms by your sides.
   2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
   3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not upper back
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Rear Delt Row
3. Play demonstration

   3. Elbow Lift - Reverse Push-up

   70% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
   2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
   3. Pause at the top for a moment, squeezing your upper back muscles.
   4. Slowly lower your body 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: bodyweight only, not free weights
   • Body position: lying on your back, not lying face down
4. Play demonstration

   4. Inverted Row On Bench

   70% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a bench at a height that allows your body to hang freely underneath it.
   2. Lie face up on the ground with your head towards the bench.
   3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
   4. Position your body so that your heels are on the ground and your arms are fully extended.
   5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
   6. Pause for a moment at the top of the movement, then slowly lower your body 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: bodyweight only, not free weights
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
5. Play demonstration

   5. Hyperextension

   69% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   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: spine, not upper back
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Rear Delt Row
6. Play demonstration

   6. Hyperextension (On Bench)

   69% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   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: spine, not upper back
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, the same as the Dumbbell Lying Rear Delt Row
7. Play demonstration

   7. Elevator

   61% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up 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: bodyweight only, not free weights
   • Body position: standing, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
8. Play demonstration

   8. Inverted Row With Straps

   59% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer or straps at chest height.
   2. Stand facing the anchor point and grab the handles with an overhand grip.
   3. Walk your feet forward, leaning back until your body is at an angle.
   4. Keep your body straight and engage your core.
   5. Pull your chest towards the handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself 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: lats, not upper back
   • Equipment: a suspension trainer, not free weights
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
9. Play demonstration

   9. Skin The Cat

   58% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by hanging from a bar with your arms fully extended and your body relaxed.
   2. Engage your core and lift your legs up, bringing your knees towards your chest.
   3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
   4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
   5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
   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: bodyweight only, not free weights
   • Body position: hanging, not lying face down
   • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row
10. Play demonstration

    10. Inverted Row

    56% match

    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself 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: lats, not upper back
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying face down
    • Balance: harder to stay steady on than the Dumbbell Lying Rear Delt Row