Bent-Over Dumbbell Rear Delt Fly alternatives
If the Bent-Over Dumbbell Rear Delt Fly isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.
Which one when
- You need different equipment. For the same job — Machines and cables: Reverse Pec Deck Fly, Face Pull, Cable Rear Delt Fly, Bent-Over Low-Pulley Side Lateral; Barbell: Barbell Rear Delt Row.
- Same equipment, different angle or grip. If the movement feels off but the equipment is there — Seated Bent-Over Rear Delt Raise, Lying Rear Delt Raise, Lying One-Arm Lateral Raise.
- It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
- Different equipment: Machines and cables instead of Dumbbells.
- Same muscle: Rear delts.
- Same entry bar: 1 of 3.
- Different equipment: Machines and cables instead of Dumbbells.
- Same muscle: Rear delts.
- Same entry bar: 1 of 3.
3Cable Rear Delt Fly
- Different equipment: Machines and cables instead of Dumbbells.
- Same muscle: Rear delts.
4Seated Bent-Over Rear Delt Raise
- Equipment: Dumbbells.
- Same muscle: Rear delts.
5Bent-Over Low-Pulley Side Lateral
- Different equipment: Machines and cables instead of Dumbbells.
- Same muscle: Rear delts.
6Lying Rear Delt Raise
- Equipment: Dumbbells.
- Same muscle: Rear delts.
7Lying One-Arm Lateral Raise
- Equipment: Dumbbells.
- Same muscle: Rear delts.
8Barbell Rear Delt Row
- Different equipment: Barbell instead of Dumbbells.
- Same muscle: Rear delts.
These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.
Swapping in the diary
In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.
Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.
Prefer Telegram? Open the bot — same diary.
Read next
Position photos from the open free-exercise-db.