10 Best Alternating Kettlebell Press Alternatives for Shoulder Strength

The Alternating Kettlebell Press is done standing with a kettlebell. Ranked closest by our scoring: the Two-arm Kettlebell Military Press, the Alternating Cable Shoulder Press and the Seated Barbell Military Press.

Alternating Kettlebell Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Alternating Kettlebell Press

The steps for the Alternating Kettlebell Press itself, so you can judge how close each substitute below really is.

Shoulders, with triceps · Kettlebell · Intermediate · Compound

  1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
  2. Press one directly overhead by extending through the elbow, turning it so the palm faces forward while holding the other kettlebell stationary .
  3. Lower the pressed kettlebell to the starting position and immediately press with your other arm.

The 10 Best Alternating Kettlebell Press Alternatives

10 substitutes, ranked by how closely each one matches the Alternating Kettlebell Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Two-arm Kettlebell Military Press

    1. Two-arm Kettlebell Military Press

    92% match

    Shoulders · Intermediate · Compound

    It uses the same equipment and still works the shoulders.

    • Kettlebell
    How to perform it
    1. Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you swing the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward.
    2. Press the kettlebells up and out. As the kettlebells pass your head, lean into the weights so that the kettlebells are racked behind your head. Make sure to contract your lats, butt, and stomach for added stability.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: shoulders, the same as the Alternating Kettlebell Press
    • Equipment: free weights, the same as the Alternating Kettlebell Press
    • Body position: standing, the same as the Alternating Kettlebell Press
  2. Alternating Cable Shoulder Press

    2. Alternating Cable Shoulder Press

    87% match

    Shoulders · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the shoulders.

    • Cable
    How to perform it
    1. Move the cables to the bottom of the tower and select an appropriate weight.
    2. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
    3. Keeping your head and chest up, extend through the elbow to press one side directly over head.
    4. After pausing at the top, return to the starting position and repeat on the opposite side.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: shoulders, the same as the Alternating Kettlebell Press
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Alternating Kettlebell Press
    • Balance: easier to stay steady on than the Alternating Kettlebell Press
  3. Kettlebell Seesaw PressPlay demonstration

    3. Kettlebell Seesaw Press

    85% match

    Delts · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead while keeping the other kettlebell at shoulder height.
    3. Lower the pressed kettlebell back to shoulder height while simultaneously pressing the other kettlebell overhead.
    4. Continue alternating the pressing motion, creating a seesaw-like movement.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, not shoulders
    • Equipment: free weights, the same as the Alternating Kettlebell Press
    • Body position: standing, the same as the Alternating Kettlebell Press
  4. Standing Alternating Dumbbell Press

    4. Standing Alternating Dumbbell Press

    85% match

    Delts · Intermediate · Compound

    A looser match: it works the delts rather than the shoulders.

    • Dumbbell
    How to perform it
    1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
    2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
    3. After a brief pause, return the weight to the starting position.
    4. Repeat for the opposite side, continuing to alternate between arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, not shoulders
    • Equipment: free weights, the same as the Alternating Kettlebell Press
    • Body position: standing, the same as the Alternating Kettlebell Press
  7. Seated Barbell Military Press

    7. Seated Barbell Military Press

    78% match

    Shoulders · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the shoulders.

    • Barbell
    How to perform it
    1. Sit on a Military Press Bench with a bar behind your head and either have a spotter give you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down.
    2. Once you pick up the barbell with the correct grip length, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
    3. Lower the bar down to the collarbone slowly as you inhale.
    4. Lift the bar back up to the starting position as you exhale.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: shoulders, the same as the Alternating Kettlebell Press
    • Equipment: free weights, the same as the Alternating Kettlebell Press
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Alternating Kettlebell Press

Alternating Kettlebell Press FAQ

What muscles does Alternating Kettlebell Press work?

The Alternating Kettlebell Press primarily targets the anterior and medial deltoids, with secondary activation of the triceps and upper trapezius. It also engages the core and contralateral obliques for anti-rotation; cue: brace your midline and avoid torso twist during each rep.

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