10 Best Rear Delt Alternatives to Dumbbell Rear Lateral Raise
If you can’t perform the Dumbbell Rear Lateral Raise (support Head), use movements that still load the posterior deltoid and retract the scapula. Try face pulls, bent‑over reverse flyes, incline bench reverse flyes, band pull‑aparts, or cable rear‑delt flyes. Cue a soft elbow bend and lead with the elbow to emphasize posterior delt activation.
Original Exercise: Dumbbell Rear Lateral Raise (support Head)
How to Perform Dumbbell Rear Lateral Raise (support Head)
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Best Dumbbell Rear Lateral Raise (support Head) Alternatives
1. Dumbbell Incline Rear Lateral Raise
95% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
2. Dumbbell Incline Y-raise
95% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
3. Dumbbell Rear Lateral Raise
88.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
4. Barbell Rear Delt Raise
86.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
5. Bent Over Dumbbell Rear Delt Raise With Head On Bench
85% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- 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.
- 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.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
6. Dumbbell Lying Rear Lateral Raise
85% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline T-raise
85% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
8. Cable Seated Rear Lateral Raise
82% MatchHow to perform this exercise
- Sit on a bench facing the cable machine with your feet flat on the ground.
- Grasp the cable handles with an overhand grip and extend your arms straight in front of you.
- Keeping your arms straight, slowly raise them out to the sides until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Rear Fly
79.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
10. Dumbbell Reverse Fly
79.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Why You Might Need a Dumbbell Rear Lateral Raise (support Head) Alternative
You may need a substitute because of shoulder pain, rotator cuff irritation, lack of dumbbells, or a desire for better load progression. Some lifters lose stability when supporting the head, which alters scapular motion and reduces posterior delt work; switching to seated or cable variations restores a neutral spine and controlled scapular retraction. Rehab situations favor low‑load, high‑rep band or cable options to preserve blood flow and joint health. Performance goals drive choice too: use heavier bent‑over reverse flyes for hypertrophy, and face pulls for scapular control and external rotation strength.
How to Choose the Right Substitute
Match the substitute to your constraint: equipment, pain, or training goal. If you lack free weights, pick band pull‑aparts or cable rear‑delt flyes to preserve horizontal abduction mechanics. For shoulder pain, prioritize face pulls with elbows high and slow eccentric control to emphasize external rotation and scapular retraction. For hypertrophy, use incline bench reverse flyes or supported bent‑over reverse flyes and focus on a 2‑3 second eccentric to increase time under tension. Check that the chosen exercise allows you to lead with the elbow and maintain posterior delt activation rather than shifting load into the mid‑trap.
Frequently Asked Questions
What muscles does Dumbbell Rear Lateral Raise (support Head) work?
The exercise primarily targets the posterior deltoid and secondarily recruits the middle trapezius and rhomboids for scapular retraction. You also get some activation of the rotator cuff (infraspinatus/teres minor) during external rotation and horizontal abduction.
What is the best bodyweight alternative to Dumbbell Rear Lateral Raise (support Head)?
Prone T or Y raises on the floor provide a solid bodyweight alternative—lie face down and lift your arms into a T, keeping thumbs pointing up and leading with the elbow to emphasize rear delts. Perform slow reps with scapular retraction to maximize posterior delt activation and limit trap dominance.
Can I build muscle without doing Dumbbell Rear Lateral Raise (support Head)?
Yes. You can build posterior delt mass with a mix of alternatives—face pulls, incline reverse flyes, bent‑over reverse flyes, and progressive overload using cables or bands. Prioritize leading with the elbow, full horizontal abduction range, and progressive load or volume to stimulate hypertrophy.
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