10 Best Rear Delt Alternatives to Dumbbell Rear Lateral Raise

The Dumbbell Rear Lateral Raise (Support Head) is done standing with dumbbells. Ranked closest by our scoring: the Sled Reverse Flye, the Dumbbell Rear Fly and the Dumbbell Reverse Fly. Three harder versions, the Bent Over Dumbbell Rear Delt Raise With Head On Bench, the Dumbbell Incline Rear Lateral Raise and the Dumbbell Incline T-raise, are listed below as progressions rather than swaps.

Dumbbell Rear Lateral Raise (Support Head)Watch the Dumbbell Rear Lateral Raise (Support Head)

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

How to Do the Dumbbell Rear Lateral Raise (Support Head)

The steps for the Dumbbell Rear Lateral Raise (Support Head) itself, so you can judge how close each substitute below really is.

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

  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.

The 10 Best Dumbbell Rear Lateral Raise (Support Head) Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Rear Lateral Raise (Support Head) 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. Sled Reverse Flye

    1. Sled Reverse Flye

    98% 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 Lateral Raise (Support Head)
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  3. Dumbbell Rear FlyPlay demonstration

    3. Dumbbell Rear Fly

    98% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with more 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. 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 Lateral Raise (Support Head)
    • Equipment: free weights, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  7. Barbell Rear Delt RaisePlay demonstration

    7. Barbell Rear Delt Raise

    94% match

    Delts · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    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 Lateral Raise (Support Head)
    • Equipment: free weights, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Body position: standing, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)

Dumbbell Rear Lateral Raise (Support Head) FAQ

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.

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