10 Best Dumbbell Lying Rear Lateral Raise Alternatives for Your Shoulders

The Dumbbell Lying Rear Lateral Raise is done lying face down with dumbbells. Ranked closest by our scoring: the Dumbbell Lying On Floor Rear Delt Raise, the Lying One-arm Lateral Raise and the Dumbbell Rear Lateral Raise (Support Head). Five harder versions, among them the Dumbbell Lying One Arm Rear Lateral Raise and the Bent Over Dumbbell Rear Delt Raise With Head On Bench, are listed below as progressions rather than swaps.

A flat bench and dumbbells are all the Dumbbell Lying Rear Lateral Raise needs, but that bench disappears fast once the gym fills up. The Dumbbell Lying On Floor Rear Delt Raise needs no bench at all: you lie face down on the floor, arms straight out in front with a slight bend in the elbows, and lift them up and out to the sides while squeezing your shoulder blades together.

Dumbbell Lying Rear Lateral RaiseWatch the Dumbbell Lying Rear Lateral Raise

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 Lateral Raise

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

Delts, with traps, rhomboids · Dumbbell · Beginner · Isolation

  1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
  2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
  3. Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Lying Rear Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Rear Lateral Raise 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

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

  1. Dumbbell Lying On Floor Rear Delt RaisePlay demonstration

    1. Dumbbell Lying On Floor Rear Delt Raise

    95% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. Lie face down on the floor with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight out in front of you, keeping a slight bend in your elbows.
    3. Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying Rear Lateral Raise
    • Body position: lying face down, the same as the Dumbbell Lying Rear Lateral Raise
  2. Dumbbell Lying One Arm Rear Lateral RaisePlay demonstration

    Progression

    2. Dumbbell Lying One Arm Rear Lateral Raise

    93% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder single-arm version that still works the delts.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
    2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
    3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    4. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying Rear Lateral Raise
    • Body position: lying face down, the same as the Dumbbell Lying Rear Lateral Raise
  3. Lying One-arm Lateral Raise

    3. Lying One-arm Lateral Raise

    92% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
    2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
    3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbell to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying Rear Lateral Raise
    • Body position: lying face down, the same as the Dumbbell Lying Rear Lateral Raise
  4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    Progression

    4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    92% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
    2. 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.
    3. 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.
    4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    5. Repeat the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Lying Rear Lateral Raise
    • Equipment: free weights, the same as the Dumbbell Lying Rear Lateral Raise
    • Body position: standing, not lying face down

Why You Might Need a Dumbbell Lying Rear Lateral Raise Alternative

The Dumbbell Lying Rear Lateral Raise needs a flat bench and room to lie face down, both scarce when the gym is busy. Some lifters would rather stand, others have claimed an incline bench, and some want to work one arm at a time. Every swap here keeps the same raise as the original, arms moving out to the sides from a hanging or extended start, so only your body position changes. Lying on the bench or the floor lets your torso rest, while hinging forward on your feet makes you hold that position yourself.

How to Choose the Right Dumbbell Lying Rear Lateral Raise Substitute

If no bench is free, the Dumbbell Lying On Floor Rear Delt Raise moves you to the floor, and the Dumbbell Rear Lateral Raise (Support Head) has you stand, hinge forward at the hips and raise the dumbbells out to the sides. If an incline bench is free, the Dumbbell Incline Rear Lateral Raise has you sit with your chest against the backrest and raise your arms to the sides. If you want to stay on the flat bench, the Lying Rear Delt Raise keeps you chest down with both dumbbells. If you are new to the movement, the Lying One-arm Lateral Raise moves one arm at a time so you can learn it before loading both.

Dumbbell Lying Rear Lateral Raise FAQ

Can I do the Dumbbell Lying Rear Lateral Raise at home without a bench?

Yes. The Dumbbell Lying On Floor Rear Delt Raise needs only dumbbells and floor space: you lie face down, arms extended in front with a slight elbow bend, and lift them up and out to the sides. The Dumbbell Rear Lateral Raise (Support Head) is done standing, hinged forward at the hips.

Which alternative trains one arm at a time?

The Dumbbell Lying One Arm Rear Lateral Raise and the Lying One-arm Lateral Raise both have you lie face down on a flat bench while one arm lifts the dumbbell out to the side. On the Lying One-arm Lateral Raise, your free hand can hold the leg of the bench for stability.

Which alternative moves you to an incline bench?

The Dumbbell Incline Rear Lateral Raise, the Dumbbell Incline T-raise and the Dumbbell Incline Y-raise all use a bench set to 45 degrees. The rear lateral raise and T-raise take the arms straight out to the sides, while the Y-raise sends them out and up into a Y shape.

How do I rest my head during a bent-over raise?

The Bent Over Dumbbell Rear Delt Raise With Head On Bench has you lean forward until your forehead touches an incline bench, torso parallel to the floor. Keeping the torso still, you lift the dumbbells straight to the side until both arms are parallel to the floor, without swinging.

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