10 Best Circus Bell Alternatives for Shoulder Strength
If you can’t perform the Circus Bell, use compound presses and angled pushes that load the delts similarly. Try a single-arm dumbbell overhead press with a vertical forearm cue: brace your core, drive the weight up while externally rotating the shoulder to maximize anterior and lateral delt activation.
Original Exercise: Circus Bell
How to Perform Circus Bell
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
Pro Tips
- Category: Strongman
- Force: Push
- Movement type: Compound
Best Circus Bell Alternatives
1. Car Drivers
93% MatchHow to perform this exercise
- While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
- Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
- Reverse the motion, turning it all the way to the opposite side.
- Repeat for the recommended amount of repetitions.
2. Backward Medicine Ball Throw
83.4% MatchHow to perform this exercise
- This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
- Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
- Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
- Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.
3. Dumbbell Standing Bent Over One Arm Triceps Extension
78.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend forward at the waist, keeping your back straight and parallel to the ground.
- Extend your arm straight back, keeping your elbow close to your body.
- Slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
4. Dumbbell One Arm Snatch
77.6% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
5. Dumbbell One Arm Upright Row
74.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Dumbbell Tricep Kickback With Stork Stance
74.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in your right hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Bring your right elbow up to your side, keeping it bent at a 90-degree angle.
- Extend your right arm straight back, squeezing your triceps.
- Pause for a moment, then slowly lower the dumbbell back to the starting position.
7. Dumbbell One Arm Pullover On Exercise Ball
74.3% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold a dumbbell with one hand and extend your arm straight up above your chest.
- Slowly lower the dumbbell behind your head while keeping your arm straight.
- Pause for a moment, then raise the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
8. Chest Push From 3 Point Stance
74% MatchHow to perform this exercise
- Begin in a three point stance, squatted down with your back flat and one hand on the ground. Place the medicine ball directly in front of you.
- To begin, take your first step as you pull the ball to your chest, positioning both hands to prepare for the throw.
- As you execute the second step, explosively release the ball forward as hard as possible.
9. Dumbbell One Arm Lateral Raise
73.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
10. Chest Push (multiple Response)
73.6% MatchHow to perform this exercise
- Begin in a kneeling position facing a wall or utilize a partner. Hold the ball with both hands tight into the chest.
- Execute the pass by exploding forward and outward with the hips while pushing the ball as hard as possible.
- Follow through by falling forward, catching yourself with your hands.
- Immediately return to an upright position. Repeat for the desired number of repetitions.
Why You Might Need a Circus Bell Alternative
You might substitute the Circus Bell for several reasons: limited access to specific equipment, a shoulder injury that restricts range of motion, or programming needs like progressive overload. Choose alternatives that replicate the Circus Bell’s deltoid loading pattern—overhead and diagonal pressing—so you keep similar muscle activation in the anterior and lateral heads. For example, the landmine press preserves a forward plane and reduces shear on the glenohumeral joint; cue a slight trunk lean and press along the bar path to bias the anterior delt while limiting external rotation stress.
How to Choose the Right Substitute
Assess load, range of motion, and stability demands when choosing a substitute. If you want heavy compound loading, pick a barbell push press and use hip drive with a short dip to protect the shoulder while recruiting delts and traps. For unilateral control, use a single-arm kettlebell or dumbbell press—keep the scapula retracted and press through a vertical forearm to emphasize lateral delt activation. If joint pain limits overhead work, choose a landmine press with a neutral grip and stop just shy of full lockout to reduce impingement torque.
Frequently Asked Questions
What muscles does Circus Bell work?
The Circus Bell primarily targets the deltoids—especially the anterior and lateral heads—while recruiting the upper trapezius, triceps, and core stabilizers. It uses an overhead or angled pressing pattern that loads shoulder flexion and abduction, so scapular control matters for efficient force transfer.
What is the best bodyweight alternative to Circus Bell?
The best bodyweight substitute is the pike push-up or elevated pike push-up; position your hips high, block the scapula, and drive the crown of your head toward the floor to load the anterior and lateral delts. Progress by elevating feet or adding paused reps to increase vertical pressing demand.
Can I build muscle without doing Circus Bell?
Yes—you can build shoulder muscle with other compound presses and angled pushes that replicate delt loading, such as dumbbell overhead presses, landmine presses, and push presses. Focus on progressive overload, controlled eccentric tempo, and full scapular stability to ensure consistent delt hypertrophy.
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