10 Best Dumbbell Lying Rear Lateral Raise Alternatives for Home & Gym
If you can't perform the Dumbbell Lying Rear Lateral Raise, use bent-over rear-delt raises, face pulls, cable reverse flyes, prone T raises, or seated rear-delt rows. Cue: hinge at the hips, lead with the elbows, and pinch the shoulder blades to maximally load the posterior delts and preserve horizontal abduction mechanics.
Original Exercise: Dumbbell Lying Rear Lateral Raise
How to Perform Dumbbell Lying Rear Lateral Raise
- 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.
Best Dumbbell Lying Rear Lateral Raise Alternatives
1. Bent Over Dumbbell Rear Delt Raise With Head On Bench
99.9% 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.
2. Dumbbell Incline T-raise
99.9% 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.
3. Dumbbell Lying One Arm Deltoid Rear
93% MatchHow to perform this exercise
- 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.
4. Dumbbell Lying One Arm Rear Lateral Raise
93% 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.
5. Dumbbell Incline Y-raise
90% 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.
6. Dumbbell Scaption
89.7% 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.
7. Dumbbell Standing Around World
89.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
8. Dumbbell Incline One Arm Lateral Raise
88% 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.
9. Dumbbell Incline Raise
88% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in each hand, resting on your thighs.
- Lean back on the bench and raise the dumbbells to shoulder height, palms facing forward.
- Keeping your back against the bench, exhale and raise the dumbbells above your head, fully extending your arms.
- Pause for a moment at the top, then inhale and slowly lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
10. Crucifix
87.2% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
Why You Might Need a Dumbbell Lying Rear Lateral Raise Alternative
You might substitute the lying rear lateral raise because of shoulder impingement, limited access to a bench, or poor scapular control. Some lifters feel neck or rotator cuff pain when lying prone; an upright or cable variation reduces compression by shifting load and changing arm path. Other reasons include the need for progressive overload (cables or machines), unilateral stability training, or simpler home setups. Choose movements that preserve horizontal abduction and external rotation so the posterior deltoid and external rotators remain the primary drivers. Cue: avoid shrugging—initiate by retracting the scapula and leading with the elbows to isolate the rear delt.
How to Choose the Right Substitute
Select a substitute based on muscle activation, available equipment, and pain response. Prioritize exercises that allow elbow-led horizontal abduction and scapular retraction to keep posterior delts engaged (for example, bent-over raises or face pulls). If you need progressive loading, prefer cables or machines; for home work, choose dumbbell or bodyweight prone T raises. Watch biomechanics: keep spine neutral, hinge at hips, and avoid shoulder elevation to limit upper-trap dominance. If an exercise reproduces sharp pain, swap it for a variation that reduces external rotation or trunk stress and reassess form and load.
Frequently Asked Questions
What muscles does Dumbbell Lying Rear Lateral Raise work?
It primarily targets the posterior deltoid via horizontal abduction and external rotation. Secondary muscles include the infraspinatus, teres minor, and the scapular retractors (rhomboids and mid traps) that stabilize the shoulder blade during the lift.
What is the best bodyweight alternative to Dumbbell Lying Rear Lateral Raise?
Prone T raises on the floor are the top bodyweight option: lie face down, raise your arms laterally to form a T, lead with your elbows and squeeze the rear delts at the top. This preserves horizontal abduction and trains posterior deltoid activation without external load.
Can I build muscle without doing Dumbbell Lying Rear Lateral Raise?
Yes. You can hypertrophy the posterior delts with bent-over rear-delt raises, face pulls, cable reverse flyes, or seated rear-delt rows by maintaining tension through the range and using progressive overload. Focus on scapular control, elbow-led movement, and adequate volume to drive growth.
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