10 Seated Bent-over Rear Delt Raise Alternatives for Limited Gear
The Seated Bent-over Rear Delt Raise is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell Incline Rear Lateral Raise, the Dumbbell Incline T-raise and the Dumbbell Rear Fly.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Seated Bent-over Rear Delt Raise
- Primary muscle
- Shoulders
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
How to perform Seated Bent-over Rear Delt Raise
- Place a couple of dumbbells looking forward in front of a flat bench.
- Sit on the end of the bench with your legs together and the dumbbells behind your calves.
- Bend at the waist while keeping the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them. This will be your starting position.
- Keeping your torso forward and stationary, and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note: 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 for the recommended amount of repetitions.
Ranked Seated Bent-over Rear Delt Raise Alternatives
10 substitutes, ranked by how closely each one matches the Seated Bent-over Rear Delt Raise 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.
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
A looser match: it uses the same equipment, but it works the delts rather than the shoulders.
How to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: seated, the same as the Seated Bent-over Rear Delt Raise
- Balance: easier to stay steady on than the Seated Bent-over Rear Delt Raise
Progression
2. Dumbbell Incline T-raise
83% match- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: seated, the same as the Seated Bent-over Rear Delt Raise
- Balance: easier to stay steady on than the Seated Bent-over Rear Delt Raise
3. Dumbbell Rear Fly
77% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: standing, not seated
4. Dumbbell Reverse Fly
77% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: standing, not seated
5. Reverse Flyes
77% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- 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).
- 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.
- 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.
- The arms should be elevated until they are parallel to the floor.
- Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
- Repeat for the desired number of repetitions, then switch arms.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: seated, the same as the Seated Bent-over Rear Delt Raise
- Balance: easier to stay steady on than the Seated Bent-over Rear Delt Raise
7. Dumbbell Rear Lateral Raise
76% match- Delts
- Dumbbell
- Beginner
- Isolation
How to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Raise your arms out to the sides, keeping a slight bend in your elbows, 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: standing, not seated
8. Sled Reverse Flye
76% match- Delts
- Other
- Intermediate
- Isolation
How to perform this exercise
- Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
- 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.
- 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.
- 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
- Primary muscle: delts, not shoulders
- Body position: standing, not seated
Progression
- Delts
- Dumbbell
- Intermediate
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: standing, not seated
- Balance: easier to stay steady on than the Seated Bent-over Rear Delt Raise
- Delts
- Dumbbell
- Beginner
- Isolation
How 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.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: delts, not shoulders
- Equipment: free weights, the same as the Seated Bent-over Rear Delt Raise
- Body position: lying face down, not seated
Seated Bent-over Rear Delt Raise FAQ
What is the best bodyweight alternative to Seated Bent-over Rear Delt Raise?
A prone T raise on the floor or on an incline bench is the top bodyweight option: lie chest-down and lift the arms in line with the shoulders, thumbs pointing up. Cue: squeeze the shoulder blades together and pause at peak contraction to emphasize posterior deltoid loading.
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