10 Best Reverse Flyes With External Rotation Alternatives for Limited Equipment

Reverse Flyes With External Rotation are done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Upright Shoulder External Rotation, the Dumbbell Lying External Shoulder Rotation and the Cable Standing Shoulder External Rotation. A harder version, the Dumbbell Rotation Reverse Fly, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Reverse Flyes With External Rotation

Reverse Flyes With External Rotation
Primary muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Isolation
How to perform Reverse Flyes With External Rotation
  1. To begin, lie down on an incline bench set at a 30-degree angle with the chest and stomach pressing against the incline.
  2. Have the dumbbells in each hand with the palms facing down to the floor. Your arms should be in front of you so that they are perpendicular to the angle of the bench. Tip: Your elbows should have a slight bend. The legs should be stationary while applying pressure with the ball of your toes (your heels should not be touching the floor). This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other in an arc motion while exhaling.
  4. As you lift the weight, your wrist should externally rotate by 90-degrees so that you go from a palms down (pronated) grip to a palms facing each other (neutral) grip. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  5. The arms should be elevated until they are level with the head.
  6. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
  7. Repeat for the recommended amount of repetitions.
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Ranked Reverse Flyes With External Rotation Alternatives

10 substitutes, ranked by how closely each one matches Reverse Flyes With External Rotation 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Upright Shoulder External RotationPlay demonstration

    1. Dumbbell Upright Shoulder External Rotation

    90% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    Pick this when you want an easier version that works the delts one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
    2. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.
    3. Rotate your arms externally, bringing the dumbbells up towards your head while keeping your elbows in the same position.
    4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as Reverse Flyes With External Rotation
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
    • Balance: easier to stay steady on than Reverse Flyes With External Rotation
  2. Dumbbell Rotation Reverse FlyPlay demonstration

    Progression

    2. Dumbbell Rotation Reverse Fly

    84% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing inwards.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
    4. Rotate your arms so that your palms are facing downwards.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as Reverse Flyes With External Rotation
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
  3. Dumbbell Lying External Shoulder RotationPlay demonstration

    3. Dumbbell Lying External Shoulder Rotation

    81% match
    • Delts
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on your side on a flat bench with your upper arm against your side and your elbow bent 90 degrees.
    2. Hold a dumbbell in your hand with your palm facing down.
    3. Keeping your upper arm against your side, slowly rotate your forearm upward as far as possible.
    4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: delts, the same as Reverse Flyes With External Rotation
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
  4. Cable Standing Shoulder External RotationPlay demonstration

    4. Cable Standing Shoulder External Rotation

    80% match
    • Delts
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Hold the cable handle with your arm extended in front of you, parallel to the ground.
    3. Keep your elbow slightly bent and your shoulder blades pulled back.
    4. Slowly rotate your arm outward, away from your body, while keeping your elbow in the same position.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as Reverse Flyes With External Rotation
    • Equipment: a cable, not free weights
    • Body position: standing, the same as Reverse Flyes With External Rotation
    • Balance: easier to stay steady on than Reverse Flyes With External Rotation
  5. Landmine 180Play demonstration

    5. Landmine 180

    79% match
    • Abs
    • Barbell
    • Intermediate
    • Compound

    A looser match: it works the abs rather than the delts.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, alternating sides, 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: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
  6. Internal Rotation With Band

    6. Internal Rotation With Band

    78% match
    • Delts
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.
    2. Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.
    3. With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.
    4. Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.
    5. Continue as far as you are able, pause, and then return to the starting position.

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

    Why this matches
    • Primary muscle: delts, the same as Reverse Flyes With External Rotation
    • Equipment: a band, not free weights
    • Body position: standing, the same as Reverse Flyes With External Rotation
    • Balance: easier to stay steady on than Reverse Flyes With External Rotation
  7. Kettlebell Pass Between The Legs

    7. Kettlebell Pass Between The Legs

    72% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
    2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
  8. Dumbbell Palm Rotational Bent Over RowPlay demonstration

    8. Dumbbell Palm Rotational Bent Over Row

    72% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Bend forward at the hips, keeping your back straight and your knees slightly bent.
    3. Let your arms hang straight down, palms facing your body.
    4. Engage your core and pull the dumbbells up towards your chest, keeping your elbows close to your body.
    5. As you pull the dumbbells up, rotate your palms so they face away from your body.
    6. Squeeze your shoulder blades together at the top of the movement.
    7. Slowly lower the dumbbells back down to the starting position, rotating your palms back to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, not delts
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
  9. Landmine 180's

    9. Landmine 180's

    72% match
    • Abs
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
    2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
    3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
    4. Reverse the motion to swing the weight all the way to the opposite side.
    5. Continue alternating the movement until the set is complete.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation
  10. Kettlebell Figure 8Play demonstration

    10. Kettlebell Figure 8

    71% match
    • Abs
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
    4. As the kettlebell comes forward, pass it to the other hand between your legs.
    5. Continue passing the kettlebell between your legs in a figure 8 motion.
    6. Maintain a steady pace and engage your core throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: abs, not delts
    • Equipment: free weights, the same as Reverse Flyes With External Rotation
    • Body position: standing, the same as Reverse Flyes With External Rotation

Reverse Flyes With External Rotation FAQ

What is the best bodyweight alternative to Reverse Flyes With External Rotation?

Prone Y raises on the floor are the best bodyweight alternative: lie face down, thumbs up, lift arms while initiating movement from the scapula and keep the neck neutral. Focus on a slow eccentric and a deliberate scapular squeeze to maximize posterior-delt activation without external load.

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