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 Bodyweight Standing Row (With Towel), the Elevator and the Hyperextension.

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.

  1. Bodyweight Standing Row (With Towel)Play demonstration

    1. Bodyweight Standing Row (With Towel)

    50% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  2. ElevatorPlay demonstration

    2. Elevator

    48% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  3. HyperextensionPlay demonstration

    3. Hyperextension

    47% match
    • Spine
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the spinal erectors rather than the delts.

    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
  4. Hyperextension (On Bench)Play demonstration

    4. Hyperextension (On Bench)

    47% 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
  5. Bodyweight Standing Close-grip RowPlay demonstration

    5. Bodyweight Standing Close-grip Row

    47% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  6. Bodyweight Standing RowPlay demonstration

    6. Bodyweight Standing Row

    47% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  7. One Arm Towel RowPlay demonstration

    7. One Arm Towel Row

    43% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  8. Inverted Row With StrapsPlay demonstration

    8. Inverted Row With Straps

    43% 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
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  9. Bodyweight Standing One Arm RowPlay demonstration

    9. Bodyweight Standing One Arm Row

    42% 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 (Support Head)
    • Balance: harder to stay steady on than the Dumbbell Rear Lateral Raise (Support Head)
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    42% 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 (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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