10 Best Dumbbell Rear Delt Raise Alternatives for Home & Gym

Ranked Dumbbell Rear Delt Raise Alternatives

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

1. Best match

   Play demonstration

   1. Dumbbell Rear Fly

   96% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   It uses the same equipment and still works the delts.

   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. Extend your arms straight down towards the ground, palms facing each other.
   4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
   5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   6. 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 Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
2. Play demonstration

   2. Dumbbell Reverse Fly

   96% 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. Extend your arms straight down in front of you, 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.
   6. 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 Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
3. 

   3. Reverse Flyes

   96% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
   2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
   3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
   4. The arms should be elevated until they are parallel to the floor.
   5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
   6. Repeat for 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 Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
4. Play demonstration

   4. Dumbbell Rear Lateral Raise

   95% 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, palms facing your body.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
   3. Raise your arms out to the sides, keeping a slight bend in your elbows, 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
5. 

   5. Sled Reverse Flye

   95% match

   • Delts
   • Other
   • Intermediate
   • Isolation

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

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
6. 

   Progression

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

   94% 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
   • Balance: easier to stay steady on than the Dumbbell Rear Delt Raise
7. Play demonstration

   7. Dumbbell Rear Lateral Raise (Support Head)

   94% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   Pick this when you want to work the delts with less balance to manage.

   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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
   • Balance: easier to stay steady on than the Dumbbell Rear Delt Raise
8. Play demonstration

   8. Barbell Rear Delt Raise

   91% match

   • Delts
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
   4. Pause for a moment at the top, then slowly lower the barbell back 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 Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: standing, the same as the Dumbbell Rear Delt Raise
9. Play demonstration

   9. Dumbbell Lying On Floor Rear Delt Raise

   89% 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.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Rear Delt Raise
   • Equipment: free weights, the same as the Dumbbell Rear Delt Raise
   • Body position: lying face down, not standing
10. 

    10. Back Flyes - With Bands

    88% match

    • Delts
    • Band
    • Beginner
    • Isolation

    How to perform this exercise

    1. Run a band around a stationary post like that of a squat rack.
    2. Grab the band by the handles and stand back so that the tension in the band rises.
    3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
    4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
    5. After a pause, go back to the original position as you inhale.
    6. Repeat for 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 Rear Delt Raise
    • Equipment: a band, not free weights
    • Balance: easier to stay steady on than the Dumbbell Rear Delt Raise