10 Best Dumbbell Rotation Reverse Fly Alternatives for Rear Delt Strength
The Dumbbell Rotation Reverse Fly is done standing with dumbbells. Ranked closest by our scoring: the Vertical Leg Raise (On Parallel Bars), Cocoons and the Decline Sit-up.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Rotation Reverse Fly
- Primary muscle
- Delts
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Trapezius, Rhomboids
How to perform Dumbbell Rotation Reverse Fly
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Rotate your arms so that your palms are facing downwards.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Ranked Dumbbell Rotation Reverse Fly Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Rotation 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.
- Abs
- Bodyweight
- Advanced
- Compound
A looser match: it works the abs rather than the delts.
How to perform this exercise
- Hang from the parallel bars with your arms fully extended and your body straight.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
2. Cocoons
59% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 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: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
3. Decline Sit-up
59% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body off the bench, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
- Balance: easier to stay steady on than the Dumbbell Rotation Reverse Fly
4. Hanging Leg Hip Raise
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
5. Hanging Pike
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up towards the bar, keeping them straight.
- Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
- Hold the position for a moment, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
6. Hanging Leg Raise
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
7. Hanging Straight Leg Hip Raise
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
8. Hanging Straight Leg Raise
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
9. Side Hip (On Parallel Bars)
57% match- Abs
- Bodyweight
- Advanced
- Compound
How to perform this exercise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: bodyweight only, not free weights
- Body position: hanging, not standing
10. Suspended Abdominal Fallout
55% match- Abs
- Bodyweight
- Intermediate
- Compound
How to perform this exercise
- Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
- Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
- Lean forward at the waist, keeping your body straight and your core engaged.
- Lower your body as far as you can while maintaining control and tension in your abs.
- Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: abs, not delts
- Equipment: a suspension trainer, not free weights
- Body position: kneeling, not standing
- Balance: harder to stay steady on than the Dumbbell Rotation Reverse Fly
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