10 Best Dumbbell Lying Rear Lateral Raise Alternatives for Your Shoulders

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.

Original Exercise: Dumbbell Lying Rear Lateral Raise

Dumbbell Lying Rear Lateral Raise
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Traps, Rhomboids
How to Perform Dumbbell Lying Rear Lateral Raise
  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.

Ranked Dumbbell Lying Rear Lateral Raise Alternatives

Best Match
Dumbbell Lying On Floor Rear Delt Raise

1. Dumbbell Lying On Floor Rear Delt Raise

95.4% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Dumbbell Lying One Arm Rear Lateral Raise

2. Dumbbell Lying One Arm Rear Lateral Raise

93% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Lying One-Arm Lateral Raise

3. Lying One-Arm Lateral Raise

92.2% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

92% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Incline Rear Lateral Raise

5. Dumbbell Incline Rear Lateral Raise

92% Match
Delts Dumbbell Intermediate Isolation
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 hold a dumbbell in each hand.
  3. Extend your arms straight down with your palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Dumbbell Incline T-raise

6. Dumbbell Incline T-raise

92% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  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.
Dumbbell Incline Y-raise

7. Dumbbell Incline Y-raise

92% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
  3. Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
  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.
Dumbbell Rear Lateral Raise (support Head)

8. Dumbbell Rear Lateral Raise (support Head)

92% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  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.
Lying Rear Delt Raise

9. Lying Rear Delt Raise

91.4% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
  2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Slowly lower the dumbbells to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions and then switch to the other arm.
Sled Reverse Flye

10. Sled Reverse Flye

90.4% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
  3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
  4. Return to the starting position, taking a couple steps back to take the slack out of the line.

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 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.

Frequently Asked Questions

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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