10 Best Reverse Flyes Alternatives for Shoulder Strength

Reverse Flyes are done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Rear Fly, the Dumbbell Reverse Fly 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.

Reverse Flyes need an incline bench and two matching dumbbells: you lie chest down and sweep the weights out to the side until your arms are level with the floor. The Dumbbell Rear Fly keeps the dumbbells and drops the bench, so you stand, hinge forward at the hips and lift your arms out to the sides, squeezing your shoulder blades together at the top. The Sled Reverse Flye swaps both for a loaded sled, pulling the handles upward and apart while you stand.

Reverse Flyes

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

How to Do Reverse Flyes

The steps for Reverse Flyes themselves, so you can judge how close each substitute below really is.

Delts · Dumbbell · Beginner · Isolation

  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.

The 10 Best Reverse Flyes Alternatives

10 substitutes, ranked by how closely each one matches Reverse Flyes 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. Dumbbell Rear FlyPlay demonstration

    1. Dumbbell Rear Fly

    99% match

    Delts · Beginner · Isolation

    It uses the same equipment and still works the delts.

    • 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
    • Movement: rear-delt fly, the same as Reverse Flyes
    • Primary muscle: delts, the same as Reverse Flyes
    • Equipment: free weights, the same as Reverse Flyes
    • Body position: standing, the same as Reverse Flyes
  4. Sled Reverse Flye

    4. Sled Reverse Flye

    99% match

    Delts · Intermediate · Isolation

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

    • Other
    How to perform it
    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 Reverse Flyes
    • Primary muscle: delts, the same as Reverse Flyes
    • Body position: standing, the same as Reverse Flyes
  6. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    6. Dumbbell Rear Lateral Raise (Support Head)

    98% match

    Delts · Beginner · Isolation

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

    • 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. 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 Reverse Flyes
    • Equipment: free weights, the same as Reverse Flyes
    • Body position: standing, the same as Reverse Flyes
    • Balance: easier to stay steady on than Reverse Flyes

Why You Might Need a Reverse Flyes Alternative

Reverse Flyes need an incline bench to brace your chest against and two matching dumbbells, and that combination is not always free at a busy gym or sitting in a home rack. Every alternative keeps the work on your delts but changes what holds you and what you pull against. The Sled Reverse Flye swaps the bench and dumbbells for a loaded sled you pull apart while standing. The Band Reverse Fly needs only a band anchored at chest height, which builds tension as you pull it rather than staying the same weight through the rep. Several dumbbell options drop the bench and work from a standing hinge instead, so a busy incline bench never has to be the reason you skip the movement.

How to Choose the Right Reverse Flyes Substitute

If a sled is free, the Sled Reverse Flye trains the same delts as Reverse Flyes without a bench or a matching pair of dumbbells, pulling the handles up and apart as you stand facing the load. With only a band, the Band Reverse Fly needs a station at chest height to anchor it, then you lift the band out to the sides much as you would the dumbbells. Staying with dumbbells, the Dumbbell Rear Fly hinges forward at the hips and sweeps the weights out from there, and the Bent Over Dumbbell Rear Delt Raise With Head On Bench rests your forehead on an incline bench while you lift the dumbbells straight to the side.

Reverse Flyes FAQ

Can I do Reverse Flyes at home with just a band?

Yes. The Band Reverse Fly needs only a band and something solid to anchor it at chest height, and a band builds tension as it stretches rather than staying the same weight through the rep. It trains the same delts as Reverse Flyes without a bench or a pair of matching dumbbells.

Which Reverse Flyes alternative still uses the incline bench for support?

The Dumbbell Incline Rear Lateral Raise. You set the bench to 45 degrees, sit with your chest against the backrest, let your arms hang straight down with palms facing each other, then raise them out to the sides until they are parallel to the ground.

What should I switch to if a sled is open at the gym?

The Sled Reverse Flye. You face the sled, take a handle in each hand, and pull them up and apart without bending your elbows, trading the pair of dumbbells and the bench for the sled's load. Take it whenever the sled station is free.

Do any Reverse Flyes alternatives also work the traps?

Several do. The Band Reverse Fly also works your upper back and trapezius, and the Dumbbell Rear Fly pulls in the trapezius and rhomboids as you squeeze your shoulder blades together at the top of each rep. The Band Reverse Fly asks for that same squeeze at the top, with your arms kept straight the whole way out.

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