10 Best Alternatives to Dumbbell Side Plank With Rear Fly for Shoulders
If you need an alternative to the Dumbbell Side Plank With Rear Fly, choose movements that load the posterior deltoid and scapular stabilizers while limiting spinal rotation. Try bent-over rear-delt fly (hinge at hips, retract scapula), standing cable face pull (elbow high, external rotation), or prone Y raises to preserve horizontal abduction and rotator-cuff engagement.
Original Exercise: Dumbbell Side Plank With Rear Fly
How to Perform Dumbbell Side Plank With Rear Fly
- Start by lying on your side with your legs extended and stacked on top of each other.
- Place your forearm on the ground directly below your shoulder, keeping your elbow bent at a 90-degree angle.
- Hold a dumbbell in your top hand, with your arm extended straight down towards the ground.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- While maintaining the side plank position, lift the dumbbell up towards the ceiling, squeezing your shoulder blades together.
- Lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Best Dumbbell Side Plank With Rear Fly Alternatives
1. Dumbbell Rear Delt Row_shoulder
67.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
2. Alternating Renegade Row
64% MatchHow to perform this exercise
- Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
3. Dumbbell One Arm Upright Row
64% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Barbell Rear Delt Row
63.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Bend forward at the hips, keeping your back straight and chest up.
- Pull the barbell towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
5. Dumbbell Reverse Grip Incline Bench One Arm Row
61.4% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Place a dumbbell on the floor next to the bench.
- Stand facing the bench with your feet shoulder-width apart.
- Bend at the waist and place your left knee and left hand on the bench for support.
- Pick up the dumbbell with your right hand using a reverse grip (palm facing down).
6. Bent Over One-Arm Long Bar Row
60.3% MatchHow to perform this exercise
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
- Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
7. Dumbbell One Arm Bent-over Row
57.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
- Let the dumbbell hang straight down towards the floor, with your arm fully extended.
- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
8. Dumbbell Incline Y-raise
57.1% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell One Arm Snatch
56.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
10. Cable Standing Rear Delt Row (with Rope)
56.4% MatchHow to perform this exercise
- Stand facing a cable machine with your feet shoulder-width apart.
- Hold the cable attachment with both hands, palms facing each other, and step back to create tension in the cable.
- Keep your back straight and your core engaged.
- Pull the cable towards your body, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement, then slowly release the cable back to the starting position.
Why You Might Need a Dumbbell Side Plank With Rear Fly Alternative
You might substitute the Dumbbell Side Plank With Rear Fly due to shoulder pain, limited equipment, core weakness, or balance deficits. The original combines lateral trunk stability with a posterior-delt pull, which demands scapular control and rotator cuff strength; if any link is weak you risk compensation. Choose a replacement if you feel shoulder impingement, excessive lumbar rotation, or inability to maintain a neutral spine. Use cues such as bracing the core, keeping the hips stacked, and maintaining a slight elbow bend to reduce joint shear and preserve posterior deltoid activation while you progress.
How to Choose the Right Substitute
Select a substitute by matching the key mechanics: horizontal abduction of the humerus, scapular retraction, and external rotation. Prioritize exercises that maintain scapulothoracic rhythm—e.g., hinge at the hips for bent-over flies to emphasize posterior delts without demanding side-plank stability. Consider equipment, unilateral vs bilateral loading, and moment arm: a long lever (arm extended) increases deltoid torque, so shorten the lever to reduce load. If shoulder stability is the limiter, pick scapular-focused moves like face pulls or prone Y raises and use slow eccentrics to foster motor control.
Frequently Asked Questions
What muscles does Dumbbell Side Plank With Rear Fly work?
The move targets the posterior deltoid, upper back (rhomboids and mid-trapezius), and the rotator cuff while the side-plank component engages the obliques and glute medius for pelvic stability. Biomechanically it combines horizontal shoulder abduction with scapular retraction and anti-rotation core demand.
What is the best bodyweight alternative to Dumbbell Side Plank With Rear Fly?
A side-lying T-raise or side plank with a T-raise is the top bodyweight option: lie on your side, lift the arm into a T while keeping the elbow soft and scapula retracted. That preserves posterior-delt horizontal abduction and trains the obliques for anti-rotation without weights.
Can I build muscle without doing Dumbbell Side Plank With Rear Fly?
Yes. You can hypertrophy the posterior delts and upper back with other compound and isolation movements—bent-over rear-delt flies, face pulls, prone Y raises, and single-arm cable rows—by using progressive overload and controlled tempo. Focus on full scapular retraction and slow eccentrics to maximize muscle activation.
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