Dumbbell Lying Rear Lateral Raise alternatives
The best alternative to the Dumbbell Lying Rear Lateral Raise is the Lever Seated Reverse Fly: the machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
The Dumbbell Lying Rear Lateral Raise is a rear delt movement: pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades. Every swap below keeps that movement and the same main muscle, so it can take the Dumbbell Lying Rear Lateral Raise’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Dumbbell Lying Rear Lateral Raise alternatives with dumbbells
Dumbbell Reverse Fly
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Dumbbell Lying Rear Lateral Raise alternatives with resistance bands
Band Reverse Fly
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Standing Rear Delt Row
A band version for home or travel; choke it shorter to make it harder. Here, standing makes your core and legs hold you steady.
Dumbbell Lying Rear Lateral Raise alternatives on a cable machine
Face Pull
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Cross-over Reverse Fly
On the cable stack, so the weight changes in small steps and the tension never drops off.
Dumbbell Lying Rear Lateral Raise alternatives on a machine
Lever Seated Reverse Fly
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Dumbbell Lying Rear Lateral Raise alternatives with a barbell
Barbell Rear Delt Raise
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Rear Delt Row
A barbell version you can load heavy and track week to week.
Dumbbell Lying Rear Lateral Raise alternatives on a Smith machine
Smith Rear Delt Row
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Dumbbell Lying Rear Lateral Raise. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Dumbbell Lying Rear Lateral Raise, step by step →
Questions
What is the best alternative to the Dumbbell Lying Rear Lateral Raise?
The Lever Seated Reverse Fly is the closest swap: it’s the same rear delt movement and trains the same shoulder. The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
What can I do instead of the Dumbbell Lying Rear Lateral Raise at home?
Band Reverse Fly, Band Standing Rear Delt Row and Dumbbell Reverse Fly all work with a pair of dumbbells or a band and keep the same movement: pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades.
What muscles should a Dumbbell Lying Rear Lateral Raise alternative work?
The Dumbbell Lying Rear Lateral Raise works your delts, traps and rhomboids. A good substitute keeps the movement the same, pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades, so the same muscles do the work even if the equipment changes.
Can I replace the Dumbbell Lying Rear Lateral Raise completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Dumbbell Lying Rear Lateral Raise. Switching back and forth every session makes progress harder to see.
Track Dumbbell Lying Rear Lateral Raise in SPLYT
Dumbbell Lying Rear Lateral Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.