Now, ya might be wondering, “If I don’t got no dumbbells or maybe my shoulders hurt with that dumbbell reverse fly, what else can I do?” Well, lemme tell ya somethin’ – there’s more than one way to work those muscles in the back, especially them rear deltoids, rhomboids, and even some o’ them other shoulder muscles. Here’s a bunch o’ options ya can try that’ll give ya just as good a burn without needin’ to lift them dumbbells up like in the reverse fly.
1. Resistance Band Pull-Apart
First off, if ya got some of them resistance bands lying around, give this one a go. Stand up straight, hold the band in front o’ ya with both hands, and just pull it apart till it stretches across your chest. Feels simple, right? But let me tell ya, it works wonders on them back muscles and rear delts, kinda like what the dumbbell reverse fly does. Plus, it’s easier on your joints, which is mighty fine if ya get achy shoulders like I do.
2. Bent-Over T Raises
This here exercise works just like the dumbbell reverse fly, but all ya need is your own arms or some light weights, maybe some cans or water bottles if ya don’t got dumbbells. Bend over a bit, keep that back flat, and raise your arms straight out to the sides till ya look like a “T”. It’s simple but trust me, it really gets into them back muscles and shoulders.
3. Reverse Cable Crossover
If ya happen to have access to one o’ them cable machines, the reverse cable crossover is mighty good too. Stand with your arms crossed over in front o’ ya and pull them cables out to the sides. It’s smooth and steady, which is nice if ya find dumbbells too heavy or wobbly. It’ll still work those rear delts, plus some other little muscles in the back and shoulder area. A bit fancier, but sure does the job well.
4. Face Pulls
Now this one might sound funny, but it’s a good one for the shoulders and upper back too. If ya got a resistance band or cable, set it around head height, grab on, and pull it towards your face. Kinda like ya want your hands to go to your ears. This’ll work your rear delts and even help with posture, which is a nice bonus.
5. Bodyweight Rear Delt Fly
Don’t got no equipment? No problem! Just use your own arms. Get down like you’re gonna do a push-up but keep your knees on the ground, then lift one arm out to the side and then the other. It ain’t heavy like a dumbbell, but it still makes them rear delts work, and ya feel it after a few reps, believe me.
6. Seated Rear Delt Raises
Now, if ya happen to have something light to hold, like them cans I mentioned, try sitting down and leaning forward a bit. Hold them weights at your sides and lift out to the side like a “T” again. Being seated helps ya keep steady, and it’s a good alternative if standing makes ya tired. Works them shoulders nice and easy!
7. Rear Delt Row
Another one ya can do without any fancy stuff – just bend over and row them arms back, like ya rowin’ a boat. If ya got dumbbells or even just a heavy book, that’s perfect, but even if it’s just your arms, this one’s great for your back and shoulder muscles. It’s not exactly the same as a fly, but it works a lotta the same muscles.
8. High Rows
Now this one’s kinda like a row but a bit higher. Grab a resistance band or somethin’ similar, and pull it up towards your chest, keepin’ your elbows high. Gets into the shoulders and upper back good, without strainin’ the joints like some o’ the heavier dumbbell stuff.
9. Wall Angels
Stand with your back against a wall, arms out to the sides, and then just slide them up and down against the wall. It’s a bit funny lookin’, but don’t knock it till ya try it. Works them shoulders and rear delts real nice, and it’s easy on ya too.
So, there ya go – a whole bunch o’ exercises ya can do if the dumbbell reverse fly ain’t for ya. Whether ya got resistance bands, cans, or nothin’ but yer own arms, there’s always somethin’ ya can do to work them rear delts and back muscles. Just remember to go easy and don’t rush – it’s all about keepin’ steady and feelin’ the burn right where it should be.
Tags：[dumbbell reverse fly alternative, rear deltoid exercises, shoulder workout alternatives, resistance band back exercises, no dumbbell shoulder exercises]
