10 Best Dumbbell Rear Lateral Raise Alternatives for Home and Gym

The Dumbbell Rear Lateral Raise is done standing with dumbbells. Ranked closest by our scoring: the Bodyweight Standing Row (With Towel), the Bodyweight Standing Close-grip Row and the Bodyweight Standing Row.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral RaisePlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Traps, Rhomboids

How to perform Dumbbell Rear Lateral Raise
  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.
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Ranked Dumbbell Rear Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Rear Lateral 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.

  1. Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    53% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the lats rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  2. Bodyweight Standing Close-grip RowPlay demonstration

    2. Bodyweight Standing Close-grip Row

    50% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    50% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  4. ElevatorPlay demonstration

    4. Elevator

    50% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  5. One Arm Towel RowPlay demonstration

    5. One Arm Towel Row

    46% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  6. Inverted Row With StrapsPlay demonstration

    6. Inverted Row With Straps

    46% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer or straps at chest height.
    2. Stand facing the anchor point and grab the handles with an overhand grip.
    3. Walk your feet forward, leaning back until your body is at an angle.
    4. Keep your body straight and engage your core.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: a suspension trainer, not free weights
    • Body position: hanging, not standing
  7. Bodyweight Standing One Arm RowPlay demonstration

    7. Bodyweight Standing One Arm Row

    46% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
  8. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    8. Bodyweight Standing One Arm Row (With Towel)

    45% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: lats, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise
  9. HyperextensionPlay demonstration

    9. Hyperextension

    44% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Dumbbell Rear Lateral Raise
  10. Hyperextension (On Bench)Play demonstration

    10. Hyperextension (On Bench)

    44% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
    2. Cross your arms over your chest or place your hands behind your head.
    3. Slowly lower your upper body towards the ground while keeping your back straight.
    4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: spine, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Dumbbell Rear Lateral Raise

Dumbbell Rear Lateral Raise FAQ

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

Prone T-raises on a bench or floor are the best bodyweight substitute; lie chest-down and lift arms in a T while squeezing the shoulder blades. Cue a slight elbow bend and scapular retraction to maximize posterior delt and rhomboid activation.

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