10 Best Lying Rear Delt Raise Alternatives for Rear Delt Strength

The Lying Rear Delt Raise is done lying face down with dumbbells. Ranked closest by our scoring: the Lying One-arm Lateral Raise, the Dumbbell Lying Rear Lateral Raise and the Dumbbell Lying On Floor Rear Delt Raise. Three harder versions, the Dumbbell Lying One Arm Rear Lateral Raise, the Dumbbell One Arm Reverse Fly (With Support) and the Bent Over Dumbbell Rear Delt Raise With Head On Bench, are listed below as progressions rather than swaps.

The Lying Rear Delt Raise has you face down on a flat bench, raising a dumbbell in each hand out to the sides until your arms sit level with your shoulders. The Lying One-arm Lateral Raise is the closest swap: same flat bench, same dumbbell, one arm at a time so you can catch a weaker side. Without a bench, the Dumbbell Lying On Floor Rear Delt Raise puts you face down on the floor with your arms out in front and sweeps them up and out to the sides.

Lying Rear Delt Raise

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

How to Do the Lying Rear Delt Raise

The steps for the Lying Rear Delt Raise itself, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  1. While holding a dumbbell in each hand, lay with your chest down on a flat bench.
  2. 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.
  3. 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.
  4. Slowly lower the dumbbells to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions and then switch to the other arm.

The 10 Best Lying Rear Delt Raise Alternatives

10 substitutes, ranked by how closely each one matches the Lying Rear Delt Raise 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. Lying One-arm Lateral Raise

    1. Lying One-arm Lateral Raise

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    1. While holding a dumbbell in one hand, lay with your chest down on a flat bench. The other hand can be used to hold to the leg of the bench for stability.
    2. Position the palm of the hand that is holding the dumbbell in a neutral manner (palms facing your torso) as you keep the arm extended with the elbow slightly bent. This will be your starting position.
    3. Now raise the arm with the dumbbell to the side until your elbow is at shoulder height and your arm is roughly parallel to the floor as you exhale. Tip: Maintain your arm perpendicular to the torso while keeping your arm extended throughout the movement. Also, keep the contraction at the top for a second.
    4. Slowly lower the dumbbell to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Lying Rear Delt Raise
    • Equipment: free weights, the same as the Lying Rear Delt Raise
    • Body position: lying face down, the same as the Lying Rear Delt Raise
  2. Dumbbell Lying One Arm Rear Lateral RaisePlay demonstration

    Progression

    2. Dumbbell Lying One Arm Rear Lateral Raise

    98% match

    Delts · Intermediate · Isolation

    Pick this when you want a harder version that still works the delts.

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
    2. Keep your arm straight and lift the dumbbell out to the side, away from your body.
    3. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    4. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Lying Rear Delt Raise
    • Equipment: free weights, the same as the Lying Rear Delt Raise
    • Body position: lying face down, the same as the Lying Rear Delt Raise
  3. Dumbbell Lying Rear Lateral RaisePlay demonstration

    3. Dumbbell Lying Rear Lateral Raise

    91% match

    Delts · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    1. Lie face down on a flat bench with a dumbbell in each hand, palms facing each other.
    2. Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
    3. Engaging your shoulder muscles, lift your arms out to the sides 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 Lying Rear Delt Raise
    • Equipment: free weights, the same as the Lying Rear Delt Raise
    • Body position: lying face down, the same as the Lying Rear Delt Raise
  7. Dumbbell Rear FlyPlay demonstration

    7. Dumbbell Rear Fly

    84% match

    Delts · Beginner · Isolation

    The same equipment, done standing instead.

    • 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
    • Primary muscle: delts, the same as the Lying Rear Delt Raise
    • Equipment: free weights, the same as the Lying Rear Delt Raise
    • Body position: standing, not lying face down

Why You Might Need a Lying Rear Delt Raise Alternative

A flat bench is not always free, and lying face down with a dumbbell in each hand can feel wobbly when your chest is doing all the balancing. The Lying Rear Delt Raise also works both arms together, which can hide a weaker side. Working one arm at a time, the way the Lying One-arm Lateral Raise does from the same flat bench, lets you feel each shoulder separately. The Dumbbell Lying One Arm Rear Lateral Raise does the same one-arm raise with the dumbbell hanging toward the floor and the arm kept straight. Moving to the floor instead, the way the Dumbbell Lying On Floor Rear Delt Raise does, takes the bench out of the setup entirely.

How to Choose the Right Lying Rear Delt Raise Substitute

Take the Lying One-arm Lateral Raise when you want the nearest feel to the Lying Rear Delt Raise: same bench, same dumbbells, one arm at a time so you can catch a weaker side. If the bench is busy or you would rather work on the floor, the Dumbbell Lying On Floor Rear Delt Raise uses the same dumbbells with the floor supporting your chest instead. With an incline bench free, Reverse Flyes put your chest and stomach against the incline and move the dumbbells out to the sides in an arc. If you want your torso doing some of the holding rather than resting on a pad, the Dumbbell One Arm Reverse Fly (With Support) sits you on a bench, leaning forward with one hand braced while the other arm raises the dumbbell out alone.

Lying Rear Delt Raise FAQ

Can I do the Lying Rear Delt Raise at home?

Yes. A pair of dumbbells and a flat bench cover the Lying One-arm Lateral Raise and the Dumbbell Lying One Arm Rear Lateral Raise. With no bench at all, the Dumbbell Lying On Floor Rear Delt Raise has you lie face down on the floor with a dumbbell in each hand.

Which swap is easiest for a beginner?

The Dumbbell Lying On Floor Rear Delt Raise is the easiest place to start. It starts with your arms out in front on the floor and sweeps them up and out to the sides, so there is no bench to balance on while you learn the movement. The Lying One-arm Lateral Raise is a good second choice once you want more control over each side.

Which alternative works without a bench?

The Dumbbell Reverse Fly needs no bench at all: you stand with your feet shoulder-width apart, bend your knees slightly and hinge forward at the hips, then raise the dumbbells out to the sides until your arms are parallel to the ground.

What is a harder version of the Lying Rear Delt Raise?

The Dumbbell One Arm Reverse Fly (With Support) braces one hand on a bench while the other arm raises the dumbbell alone. The Bent Over Dumbbell Rear Delt Raise With Head On Bench is a real step up: you stand, lean forward until your forehead touches an incline bench with your torso parallel to the floor, and lift both dumbbells to the side with nothing under your chest.

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