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.

Seated Bent-over 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 Seated Bent-over Rear Delt Raise

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

Shoulders · Dumbbell · Beginner · Isolation

  1. Place a couple of dumbbells looking forward in front of a flat bench.
  2. Sit on the end of the bench with your legs together and the dumbbells behind your calves.
  3. 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.
  4. 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.)
  5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  6. Repeat for the recommended amount of repetitions.

The 10 Best 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. 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 Incline Rear Lateral RaisePlay demonstration

    Progression

    1. Dumbbell Incline Rear Lateral Raise

    83% match

    Delts · Intermediate · Isolation

    A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

    • Dumbbell
    How to perform it
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
    3. Extend your arms straight down with your palms facing each other.
    4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
    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, 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

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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