10 Best Circus Bell Alternatives for Shoulder Strength

Ranked Circus Bell Alternatives

10 substitutes, ranked by how closely each one matches the Circus Bell on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Car Drivers

   93% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the delts.

   How to perform this exercise

   1. 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.
   2. 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.
   3. Reverse the motion, turning it all the way to the opposite side.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: delts, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
2. Play demonstration

   2. Weighted Kneeling Step With Swing

   87% match

   • Delts
   • Weighted
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a kneeling position with your knees hip-width apart and your back straight.
   2. Hold a weight in each hand, with your arms extended straight down in front of you.
   3. Engage your core and swing the weights up and overhead, keeping your arms straight.
   4. Lower the weights back down to the starting position and 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, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: kneeling, not standing
3. 

   3. Rack Delivery

   86% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

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

   Why this matches

   • Primary muscle: delts, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
   • Balance: easier to stay steady on than the Circus Bell
4. Play demonstration

   4. Left Hook. Boxing

   85% match

   • Delts
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Keep your left hand up to protect your face and your right hand by your chin.
   3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
   4. Twist your torso and engage your core muscles to generate power in the punch.
   5. Snap your arm back to the starting position and 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, the same as the Circus Bell
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as the Circus Bell
5. 

   5. Single-arm Linear Jammer

   85% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   It still works the delts, through a different movement.

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
   4. Return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
6. 

   6. Medicine Ball Scoop Throw

   84% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

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

   Why this matches

   • Primary muscle: delts, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
7. 

   7. Backward Medicine Ball Throw

   83% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
   3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
   4. Your partner can then roll the ball back to you. 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 Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
   • Balance: easier to stay steady on than the Circus Bell
8. Play demonstration

   8. Dumbbell Standing Bent Over One Arm Triceps Extension

   79% match

   • Triceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
   2. Bend forward at the waist, keeping your back straight and parallel to the ground.
   3. Extend your arm straight back, keeping your elbow close to your body.
   4. Slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: triceps, not delts
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
9. Play demonstration

   9. Kettlebell One Arm Jerk

   78% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Circus Bell
   • Equipment: free weights, the same as the Circus Bell
   • Body position: standing, the same as the Circus Bell
10. 

    10. One-arm Kettlebell Split Jerk

    78% match

    • Delts
    • Kettlebell
    • Advanced
    • Compound

    How to perform this exercise

    1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
    2. Dip your body by bending the knees, keeping your torso upright.
    3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
    4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
    5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: delts, the same as the Circus Bell
    • Equipment: free weights, the same as the Circus Bell
    • Body position: standing, the same as the Circus Bell