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Dumbbell Lying One-Arm Deltoid Rear Alternative

12 substitute exercises that target the same muscles

1
Cable Standing Face Pull (with Rope) demonstration

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

Palm Press Back
3
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
4
Dumbbell Reverse Fly demonstration

Dumbbell Reverse Fly
5
Dumbbell Lying Rear Delt Row demonstration

Dumbbell Lying Rear Delt Row
6
Lying Prone W to Y demonstration

Lying Prone W to Y
7
Dumbbell Bent-Over Face Pull demonstration

Dumbbell Bent-Over Face Pull
8
Cable Crossover Reverse Fly demonstration

Cable Crossover Reverse Fly
9
Dumbbell Rear Fly demonstration

Dumbbell Rear Fly
10
Dumbbell Rear Lateral Raise demonstration

Dumbbell Rear Lateral Raise
11
Band Face Pull demonstration

Band Face Pull
12
Dumbbell Incline Rear Fly demonstration

Dumbbell Incline Rear Fly

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 Dumbbell Lying One-Arm Deltoid Rear trains

Primary Deltoid Posterior

Secondary Infraspinatus Rhomboids Teres Minor Trapezius Lower Fibers Trapezius Middle Fibers

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