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.

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

Original Exercise: Dumbbell Reverse Fly

Dumbbell Reverse FlyPlay demonstration
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation

Secondary muscles: Trapezius, Rhomboids

How to perform Dumbbell Reverse Fly
  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.
Filter Dumbbell Reverse Fly alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked 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. 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
    Dumbbell Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    99% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    It uses the same equipment and still works the delts.

    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
    • 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
  2. Reverse Flyes

    2. Reverse Flyes

    99% 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
    • 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
  3. Dumbbell Rear Lateral RaisePlay demonstration

    3. Dumbbell Rear Lateral Raise

    99% 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 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
    • 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
    • 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
  5. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    Progression

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

    98% 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 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
  6. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    6. Dumbbell Rear Lateral Raise (Support Head)

    98% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want to work the delts with less 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. 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
  7. Dumbbell Rear Delt RaisePlay demonstration

    7. Dumbbell Rear Delt Raise

    96% 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 Reverse Fly
    • Equipment: free weights, the same as the Dumbbell Reverse Fly
    • Body position: standing, the same as the Dumbbell Reverse Fly
  8. Barbell Rear Delt RaisePlay demonstration

    8. Barbell Rear Delt Raise

    95% match
    • Delts
    • Barbell
    • Intermediate
    • Isolation
    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 Reverse Fly
    • Equipment: free weights, the same as the Dumbbell Reverse Fly
    • Body position: standing, the same as the Dumbbell Reverse Fly
  9. Band Reverse FlyPlay demonstration

    9. Band Reverse Fly

    90% match
    • Delts
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Attach the band to a stationary object at chest height.
    2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
    3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
    4. Squeeze your shoulder blades together at the top of the movement.
    5. Slowly lower your arms back 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: a band, not free weights
    • Body position: standing, the same as the Dumbbell Reverse Fly
  10. Dumbbell Incline Rear Lateral RaisePlay demonstration

    Progression

    10. Dumbbell Incline Rear Lateral Raise

    90% 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 Reverse Fly
    • Equipment: free weights, the same as the Dumbbell Reverse Fly
    • Body position: seated, not standing
    • 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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology