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Dumbbell Prone Rear Delt Swing Alternative

12 substitute exercises that target the same muscles

1
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
2
Lying Prone W to Y demonstration

Lying Prone W to Y
3
Palm Press Back demonstration

Palm Press Back
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Dumbbell Reverse Fly demonstration

Dumbbell Reverse Fly
6
Barbell Incline Rear Delt Row demonstration

Barbell Incline Rear Delt Row
7
Dumbbell Prone Full Can Exercise demonstration

Dumbbell Prone Full Can Exercise
8
Dumbbell Lying Rear Delt Row demonstration

Dumbbell Lying Rear Delt Row
9
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
10
Floor T Raise demonstration

Floor T Raise
11
Cable One-Arm Lateral Bent-Over demonstration

Cable One-Arm Lateral Bent-Over
12
Dumbbell Bent-Over Face Pull demonstration

Dumbbell Bent-Over Face Pull

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 Prone Rear Delt Swing trains

Primary Deltoid Posterior

Secondary Rhomboids Trapezius Lower Fibers Trapezius Middle Fibers

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