5 Seated Bent-over Rear Delt Raise Alternatives for Limited Gear

If you can't do the Seated Bent-over Rear Delt Raise, choose moves that reproduce its horizontal-abduction pattern and posterior deltoid loading. Use face pulls, reverse flyes, band pull-aparts, incline rear delt raises, and cable rear delt rows. Cue: hinge at the hips, keep a slight elbow bend and lead with the elbows to drive rear-delt activation.

Original Exercise: Seated Bent-over Rear Delt Raise

Seated Bent-over Rear Delt Raise
Primary Muscle
Shoulders
Equipment
Dumbbell
Difficulty
Beginner
Type
Isolation
How to Perform Seated Bent-over Rear Delt Raise
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Seated Bent-over Rear Delt Raise Alternatives

Best Match
Dumbbell Incline Rear Lateral Raise

1. Dumbbell Incline Rear Lateral Raise

82.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Incline T-raise

2. Dumbbell Incline T-raise

82.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
  2. Lean forward and let your arms hang straight down, perpendicular to the floor.
  3. Keeping your arms straight, raise them out to the sides until they are parallel to the floor, forming a 'T' shape with your body.
  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.
Dumbbell Rear Fly

3. Dumbbell Rear Fly

77% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Dumbbell Reverse Fly

4. Dumbbell Reverse Fly

77% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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 in front of you, 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.
Reverse Flyes

5. Reverse Flyes

77% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Dumbbell One Arm Reverse Fly (with Support)

6. Dumbbell One Arm Reverse Fly (with Support)

76.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing inwards.
  3. Lean forward and place your free hand on the bench for support.
  4. Keep your arm slightly bent and raise it out to the side until it is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
Dumbbell Rear Lateral Raise

7. Dumbbell Rear Lateral Raise

76.2% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, 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.
Sled Reverse Flye

8. Sled Reverse Flye

76.2% Match
Delts Other Intermediate Isolation
How to perform this exercise
  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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

9. Bent Over Dumbbell Rear Delt Raise With Head On Bench

74.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. 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.
  3. 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.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Dumbbell Lying Rear Lateral Raise

10. Dumbbell Lying Rear Lateral Raise

74.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.

Why You Might Need a Seated Bent-over Rear Delt Raise Alternative

You may swap the Seated Bent-over Rear Delt Raise because of shoulder pain, limited equipment, balance issues, or a need for greater load variability. Some lifters feel trap dominance or neck tension when seated and bent over; alternatives let you alter trunk angle and scapular position to bias the posterior deltoid. For example, face pulls keep the torso upright and emphasize external rotation and scapular retraction, while band pull-aparts allow high-rep, low-load work to train postural endurance. Cue: pull with the elbows and squeeze the scapulae to maximize rear-delt recruitment.

How to Choose the Right Substitute

Pick a substitute based on available equipment, desired loading scheme, and which movement plane you want to preserve. If you need strict isolation choose incline dumbbell rear delt raises or chest-supported reverse flyes to remove lumbar loading. If you lack weights use band pull-aparts or prone T-raises for consistent posterior deltoid tension. For hypertrophy prioritize exercises that allow progressive overload and full horizontal abduction; cue: keep elbows at shoulder height and minimize shoulder shrugging so the posterior deltoid, not the upper trapezius, does the work.

Frequently Asked Questions

What muscles does Seated Bent-over Rear Delt Raise work?

The primary mover is the posterior (rear) deltoid; secondary muscles include the infraspinatus and teres minor for external rotation and the rhomboids and middle traps for scapular retraction. Cue: perform horizontal abduction while retracting the scapulae to maximize posterior deltoid activation.

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.

Can I build muscle without doing Seated Bent-over Rear Delt Raise?

Yes. You can build the posterior deltoid with many alternatives, face pulls, chest-supported reverse flyes, wide-grip rows, and progressive band work all work. Cue: maintain horizontal abduction and use progressive overload or increased time under tension to stimulate hypertrophy.

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