10 Best Dumbbell Reverse Fly Alternatives for Rear Delt Strength

The Dumbbell Reverse Fly is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Rear Fly, Reverse Flyes and the Dumbbell Rear Lateral Raise. Two harder versions, the Bent Over Dumbbell Rear Delt Raise With Head On Bench and the Dumbbell Incline Rear Lateral Raise, are listed below as progressions rather than swaps.

Both dumbbells are already in someone else's hands, or you train at home with only a band. The Dumbbell Reverse Fly hinges you forward and pulls the weight out to the sides to work your rear delts, and the closest stand-in is the Dumbbell Rear Fly, which uses the same hinge and the same pair of dumbbells. With no dumbbells at all, the Band Reverse Fly keeps that same sideways pull.

Dumbbell Reverse FlyWatch the Dumbbell Reverse Fly

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

How to Do the Dumbbell Reverse Fly

The steps for the Dumbbell Reverse Fly itself, so you can judge how close each substitute below really is.

Delts, with trapezius, 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. 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.

The 10 Best Dumbbell Reverse Fly Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Reverse Fly 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. Dumbbell Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • 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
    • Movement: rear-delt fly, the same as the Dumbbell Reverse Fly
    • Primary muscle: delts, the same as the Dumbbell Reverse Fly
    • Equipment: free weights, the same as the Dumbbell Reverse Fly
    • Body position: standing, the same as the Dumbbell Reverse Fly
  4. Sled Reverse Flye

    4. Sled Reverse Flye

    99% 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
    • Movement: rear-delt fly, the same as the Dumbbell Reverse Fly
    • Primary muscle: delts, the same as the Dumbbell Reverse Fly
    • Body position: standing, the same as the Dumbbell Reverse Fly
  6. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    6. Dumbbell Rear Lateral Raise (Support Head)

    98% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with less 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. 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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Reverse Fly
    • Equipment: free weights, the same as the Dumbbell Reverse Fly
    • Body position: standing, the same as the Dumbbell Reverse Fly
    • Balance: easier to stay steady on than the Dumbbell Reverse Fly

Why You Might Need a Dumbbell Reverse Fly Alternative

A busy dumbbell rack, a barbell-only gym, or a home band setup are reasons to swap the Dumbbell Reverse Fly. The Dumbbell Rear Fly and the Dumbbell Rear Lateral Raise stay on dumbbells and keep the movement, both hinging forward to pull the weight out to the sides; the only difference is that the Rear Lateral Raise starts with your palms facing your body. The Barbell Rear Delt Raise moves that pull onto one bar held in both hands with an overhand grip, arms kept straight rather than slightly bent. The Band Reverse Fly drops free weight and anchors a band at chest height, resisting more as arms extend. The Sled Reverse Flye keeps you upright instead of hinged, pulling two handles attached to a loaded sled up and apart, and the incline options put your chest on a bench.

How to Choose the Right Dumbbell Reverse Fly Substitute

If both dumbbells are free, take the Dumbbell Rear Fly: it uses the same pair of dumbbells and the same forward hinge, so nothing about your setup changes. The Dumbbell Rear Lateral Raise sits right beside it, near enough the same movement that either one works. With a barbell instead of dumbbells, the Barbell Rear Delt Raise keeps you hinged forward and has both hands on one bar, raised out to the sides with straight arms. Training with only a band, the Band Reverse Fly anchors at chest height and keeps the same sideways pull. If you want the movement without the standing hinge, the Dumbbell Incline Rear Lateral Raise sits you on a 45 degree bench with your chest against the backrest, so your body cannot swing to help the lift.

Dumbbell Reverse Fly FAQ

Can I train rear delts at home without dumbbells?

Yes, with just a band. The Band Reverse Fly reproduces the same sideways pull to your rear delts: anchor the band at chest height, hold it in both hands in front of you, and lift your arms out to the sides with a squeeze between the shoulder blades at the top. It needs nothing beyond a band and something to anchor it to.

Which alternative uses the exact same equipment?

The Dumbbell Rear Fly. It keeps the same pair of dumbbells, the same forward hinge and the same sideways pull to your rear delts as the Dumbbell Reverse Fly, so it swaps in without changing your setup or your grip.

Which swap works if I only have a barbell?

The Barbell Rear Delt Raise. You hinge forward the same way, but instead of a dumbbell in each hand you hold one bar with an overhand grip and raise it out to the sides with your arms straight, keeping your back straight throughout.

How do I progress this exercise as I get stronger?

Move onto a bench. The Dumbbell Incline Rear Lateral Raise sits you at a 45 degree incline with your chest against the backrest, so you cannot swing your body to help lift the weight. The Bent Over Dumbbell Rear Delt Raise With Head On Bench has you stand and lean forward until your forehead rests on an incline bench, torso parallel to the floor, then lift the dumbbells straight out to the sides.

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