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.

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

Original Exercise: Dumbbell Rear Lateral Raise (Support Head)

Dumbbell Rear Lateral Raise (Support Head)Play demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Traps, Rhomboids

How to perform Dumbbell Rear Lateral Raise (Support Head)
  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.
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Ranked 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. 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
    Sled Reverse Flye

    1. Sled Reverse Flye

    98% 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 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)
  2. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    Progression

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

    99% 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 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)
  3. Dumbbell Rear FlyPlay demonstration

    3. Dumbbell Rear Fly

    98% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want to work the delts with more 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. 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)
  4. Dumbbell Reverse FlyPlay demonstration

    4. Dumbbell Reverse Fly

    98% 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 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)
  5. Reverse Flyes

    5. Reverse Flyes

    98% 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 Lateral Raise (Support Head)
    • Equipment: free weights, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  6. Dumbbell Rear Lateral RaisePlay demonstration

    6. Dumbbell Rear Lateral Raise

    97% 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 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
    • Barbell
    • Intermediate
    • Isolation

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

    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 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)
  8. Dumbbell Rear Delt RaisePlay demonstration

    8. Dumbbell Rear Delt Raise

    94% 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.
    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 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)
  9. Dumbbell Incline Rear Lateral RaisePlay demonstration

    Progression

    9. Dumbbell Incline Rear Lateral Raise

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
    3. Extend your arms straight down with your 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 Lateral Raise (Support Head)
    • Equipment: free weights, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Body position: seated, not standing
  10. Dumbbell Incline T-raisePlay demonstration

    Progression

    10. Dumbbell Incline T-raise

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
    2. Lean forward and let your arms hang straight down, perpendicular to the floor.
    3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
    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 Lateral Raise (Support Head)
    • Equipment: free weights, the same as the Dumbbell Rear Lateral Raise (Support Head)
    • Body position: seated, not standing

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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