10 Best Lying Rear Delt Raise Alternatives for Limited Equipment
If you can’t perform the lying rear delt raise, use chest-supported reverse fly, bent-over single-arm rear-delt raise, cable face pull, band pull-apart, or reverse pec-deck. Emphasize horizontal abduction and scapular retraction; hinge at the hips or lie prone on an incline bench, keep a slight elbow bend and squeeze the posterior deltoid on each rep.
Original Exercise: Lying Rear Delt Raise
How to Perform Lying Rear Delt Raise
- While holding a dumbbell in each hand, lay with your chest down on a flat bench.
- Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
- Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
- Slowly lower the dumbbells to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch to the other arm.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Isolation
Best Lying Rear Delt Raise Alternatives
1. Dumbbell One Arm Reverse Fly (with Support)
99.2% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and your back straight.
- Hold a dumbbell in one hand with your palm facing inwards.
- Lean forward and place your free hand on the bench for support.
- Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
2. Dumbbell Lying One Arm Deltoid Rear
88.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
3. Dumbbell Lying One Arm Rear Lateral Raise
88.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
4. Dumbbell Lying On Floor Rear Delt Raise
86.9% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- 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.
5. Dumbbell Incline One Arm Lateral Raise
83.4% MatchHow to perform this exercise
- Sit on an incline bench with a dumbbell in one hand, resting it on your thigh.
- Lean forward and position your upper arm against the inside of your thigh.
- Raise the dumbbell to the side, keeping your arm slightly bent and your palm facing down.
- Continue lifting until your arm is parallel to the floor.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
6. Dumbbell Lying Rear Lateral Raise
81.4% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms out to the sides until they are parallel to the floor.
- 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.
7. Dumbbell Incline T-raise
81.4% 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 and let your arms hang straight down, perpendicular to the floor.
- Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
- 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.
8. Bent Over Dumbbell Rear Delt Raise With Head On Bench
81.4% MatchHow to perform this exercise
- Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
- 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.
- 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.
- After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
- Repeat the recommended amount of repetitions.
9. Dumbbell One Arm Lateral Raise With Support
80.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
10. Dumbbell One Arm Lateral Raise
80.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Why You Might Need a Lying Rear Delt Raise Alternative
You may need substitutes because of shoulder pain, lack of a flat bench, mobility limits, or training preferences. Certain people experience upper-trap dominance or rotator cuff irritation with prone raises; choosing a chest-supported or cable option reduces lumbar strain and limits compensatory shrugging. Alternatives let you maintain posterior delt loading while changing arm path, using external rotation to shift emphasis to the infraspinatus and teres minor, or adding progressive overload with cables and heavier dumbbells. Swap movements to protect injured tissue, increase loadability, or target the same horizontal-abduction pattern with better scapular control.
How to Choose the Right Substitute
Select a substitute by matching movement pattern, load potential, and scapular support. Prioritize exercises that replicate horizontal abduction and posterior-delt activation—chest-supported reverse fly or incline-prone raises keep the torso stable and isolate the rear delts. If you lack free weights, use cables or bands to maintain constant tension; cue slow eccentrics (2-second lowering) and conscious scapular retraction to limit upper-trap involvement. Consider range of motion, ability to progressively load, and any shoulder pathology; choose chest-supported or band variations when you need spinal support or reduced compressive load.
Frequently Asked Questions
What muscles does Lying Rear Delt Raise work?
The lying rear delt raise primarily targets the posterior deltoid while secondarily engaging the infraspinatus, teres minor, and scapular retractors (middle trapezius and rhomboids). Keep a slight elbow bend and pull through horizontal abduction to maximize posterior-delt activation and minimize upper-trap recruitment.
What is the best bodyweight alternative to Lying Rear Delt Raise?
Prone T/Y raises on the floor are the best no-equipment option: lie face-down and lift your arms into a T (horizontal) and Y (diagonal) pattern, pinching your shoulder blades together on each rep. Maintain a neutral neck and initiate movement from the scapula to emphasize posterior-delt and scapular stabilizer activation.
Can I build muscle without doing Lying Rear Delt Raise?
Yes; you can build posterior-delt mass with other movements like chest-supported reverse flyes, cable face pulls, and weighted bent-over rear-delt raises as long as you progressively overload. Focus on strict technique—scapular retraction, controlled tempo, and full horizontal-abduction range—to ensure adequate mechanical tension on the posterior deltoid.
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