Dumbbell Delt Fly Alternative
12 substitute exercises that target the same muscles
Cable Standing Face Pull (with Rope)
Cable Seated Face Pull (with Rope)
Lying Prone W to Y
Palm Press Back
Dumbbell Bent-Over Face Pull
Dumbbell Reverse Fly
Dumbbell Bent-Over Reverse Row
Dumbbell Prone Full Can Exercise
Dumbbell Lying Rear Delt Row
Lying Rear Lateral Raise
Band Standing Rear Delt Row
Floor T 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 Dumbbell Delt Fly trains
Primary Deltoid Posterior
Secondary Rhomboids Trapezius Middle Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.