10 Best Barbell Skier Alternatives for Shoulder Strength
The Barbell Skier is done standing with a barbell. Ranked closest by our scoring: the Push Press, the Standing Two-arm Overhead Throw and the EZ Barbell Anti Gravity Press. Five harder versions, among them the Push Press - Behind The Neck and the Bradford/rocky Presses, are listed below as progressions rather than swaps.
Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives
How to Do the Barbell Skier
The steps for the Barbell Skier itself, so you can judge how close each substitute below really is.
Delts, with triceps, core · Barbell · Intermediate · Compound
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Simultaneously lift the barbell up towards your shoulders while jumping slightly off the ground.
- As you reach the top of the movement, quickly reverse the motion and lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
The 10 Best Barbell Skier Alternatives
10 substitutes, ranked by how closely each one matches the Barbell Skier 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.
Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.
1. Push Press
95% matchDelts · Intermediate · Compound
It uses the same equipment and still works the delts.
- Barbell
How to perform it
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Barbell Skier
- Equipment: free weights, the same as the Barbell Skier
- Body position: standing, the same as the Barbell Skier
2. Standing Two-arm Overhead Throw
95% matchDelts · Intermediate · Compound
A good swap when you have a medicine ball to work with, and it still works the delts.
- Medicine-ball
How to perform it
- Stand with your feet shoulder width apart holding a medicine ball in both hands. To begin, reach the medicine ball deep behind your head as you bend the knees slightly and lean back.
- Violently throw the ball forward, flexing at the hip and using your whole body to complete the movement.
- The medicine ball can be thrown to a partner or to a wall, receiving it as it bounces back.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Barbell Skier
- Equipment: free weights, the same as the Barbell Skier
- Body position: standing, the same as the Barbell Skier
Progression
3. Push Press - Behind The Neck
92% matchDelts · Advanced · Compound
Pick this when you want a harder version that still works the delts.
- Barbell
How to perform it
- Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- Return to the starting position, using your legs to absorb the impact.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Barbell Skier
- Equipment: free weights, the same as the Barbell Skier
- Body position: standing, the same as the Barbell Skier
4. EZ Barbell Anti Gravity Press
90% matchDelts · Advanced · Compound
A good swap when you have an EZ bar to work with, and it still works the delts.
- Ez-barbell
How to perform it
- Start by standing with your feet shoulder-width apart and holding the ez barbell with an overhand grip.
- Raise the barbell to shoulder height, keeping your elbows slightly bent and your palms facing forward.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
Sets and reps: 3 to 5 sets of 5 to 8 reps.
Why this matches
- Primary muscle: delts, the same as the Barbell Skier
- Equipment: free weights, the same as the Barbell Skier
- Body position: standing, the same as the Barbell Skier
6. Kettlebell Double Push Press
90% matchDelts · Intermediate · Compound
A good swap when you have a kettlebell to work with, and it still works the delts.
- Kettlebell
How to perform it
- Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Bend your knees slightly and engage your core.
- Initiate the movement by explosively extending your hips, knees, and ankles, driving the kettlebells overhead.
- As the kettlebells reach the top, press them fully overhead, locking out your arms.
- Lower the kettlebells back to the starting position by bending your elbows and bringing them back down to shoulder height.
- Repeat for the desired number of repetitions.
Sets and reps: 3 or 4 sets of 6 to 10 reps.
Why this matches
- Primary muscle: delts, the same as the Barbell Skier
- Equipment: free weights, the same as the Barbell Skier
- Body position: standing, the same as the Barbell Skier
10. Kettlebell One Arm Push Press
83% matchDelts · Intermediate · Compound
Why You Might Need a Barbell Skier Alternative
You may need substitutes due to shoulder pain, poor shoulder mobility, lack of a barbell, or a training goal shift from power to hypertrophy. Some athletes feel anterior shoulder discomfort with the Barbell Skier; switching to a neutral-grip landmine or dumbbell press reduces humeral internal rotation and lowers impingement risk. Substitutes also let you emphasize different deltoid heads, for example, upright rows increase lateral deltoid and trapezius recruitment, while single-arm lateral raises isolate the lateral head. Cue: control the eccentric and stop where you feel stable to protect the glenohumeral joint.
How to Choose the Right Barbell Skier Substitute
Choose a substitute based on goal, equipment, and joint health. For maximal strength, pick bilateral presses (barbell or heavy dumbbell) and cue full scapular upward rotation and a tight core. For hypertrophy with less joint stress, choose landmine or neutral-grip dumbbell presses and emphasize time under tension with a 2–3 second eccentric. If you lack equipment, use unilateral bodyweight or cable variations to control load and ensure even activation across delts. Always assess pain during movement and reduce range or switch to neutral-grip options if you feel anterior shoulder strain.
Barbell Skier FAQ
What muscles does Barbell Skier work?
The Barbell Skier primarily targets the deltoids, especially the lateral and anterior heads, with secondary recruitment from the upper trapezius and triceps. It loads the glenohumeral joint in a horizontal and vertical plane, so scapular stabilizers and rotator cuff muscles also engage to maintain shoulder mechanics.
Can I build muscle without doing Barbell Skier?
Yes. You can stimulate deltoid hypertrophy with presses, rows, and isolation raises that provide adequate load and volume. Prioritize progressive overload, varied planes (vertical and horizontal), and strict technique, keep elbows aligned with target deltoid fibers to maximize muscle activation.
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