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Bodyweight Bent-Over Rear Delt Fly Alternative

12 substitute exercises that target the same muscles

1
Palm Press Back demonstration

Palm Press Back
2
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
3
Lying Prone W to Y demonstration

Lying Prone W to Y
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Prone Y Raise demonstration

Prone Y Raise
6
Cable Crossover Reverse Fly demonstration

Cable Crossover Reverse Fly
7
Chest Pull Back demonstration

Chest Pull Back
8
Dumbbell Bent-Over Face Pull demonstration

Dumbbell Bent-Over Face Pull
9
Lever Seated Reverse Fly demonstration

Lever Seated Reverse Fly
10
Floor T Raise demonstration

Floor T Raise
11
Dumbbell Reverse Fly demonstration

Dumbbell Reverse Fly
12
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Bent-Over Rear Delt Fly trains

Primary Deltoid Posterior

Secondary Infraspinatus Rhomboids Teres Minor Trapezius Lower Fibers Trapezius Middle Fibers

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