10 Best Dumbbell Rear Delt Raise Alternatives for Home & Gym

The Dumbbell Rear Delt Raise is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Rear Fly, the Dumbbell Reverse Fly and Reverse Flyes. A harder version, the Bent Over Dumbbell Rear Delt Raise With Head On Bench, is listed below as a progression rather than a swap.

Dumbbell Rear Delt RaiseWatch the Dumbbell Rear Delt Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Rear Delt Raise

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

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

  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.
  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.

The 10 Best 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. 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 Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    96% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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
  5. Sled Reverse Flye

    5. Sled Reverse Flye

    95% match

    Delts · Intermediate · Isolation

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

    • Other
    How to perform it
    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
  7. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    7. Dumbbell Rear Lateral Raise (Support Head)

    94% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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

Dumbbell Rear Delt Raise FAQ

What is the best bodyweight alternative to Dumbbell Rear Delt Raise?

Prone T/Y raises on the floor are the best pure bodyweight option; lie face down and lift your arms into a T or Y while squeezing the scapulae. Cue: keep the chin neutral and lift through the elbows to emphasize posterior deltoid contraction without shoulder compression.

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