10 Best Dumbbell Alternate Side Press Alternatives for Shoulder Strength

If you can’t perform the Dumbbell Alternate Side Press, use single-arm dumbbell presses, Arnold presses, push presses, landmine presses, or pike push-ups to hit the delts. Cue: brace your core and keep the working elbow under the wrist to maximize lateral deltoid and anterior deltoid activation while minimizing shoulder shear.

Original Exercise: Dumbbell Alternate Side Press

Dumbbell Alternate Side Press
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Core
How to Perform Dumbbell Alternate Side Press
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.

Best Dumbbell Alternate Side Press Alternatives

Best Match
Dumbbell Standing Alternate Overhead Press

1. Dumbbell Standing Alternate Overhead Press

88.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Press one dumbbell overhead, fully extending your arm.
  3. Lower the dumbbell back to shoulder level.
  4. Repeat with the other arm.
  5. Continue alternating arms for the desired number of repetitions.
Bent Press

2. Bent Press

85.6% Match
Delts Kettlebell Advanced Isolation
How to perform this exercise
  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Dumbbell Standing Alternate Raise

3. Dumbbell Standing Alternate Raise

84.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Keep your back straight and your core engaged.
  3. Raise one dumbbell to the side, keeping your arm straight and your palm facing down.
  4. Continue lifting until your arm is parallel to the ground.
  5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Dumbbell Standing One Arm Palm In Press

4. Dumbbell Standing One Arm Palm In Press

82.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. Engage your core and keep your back straight.
  3. Press the dumbbell upwards until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Standing Palms In Press

5. Dumbbell Standing Palms In Press

81.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing inwards.
  2. Keeping your core engaged and your back straight, press the dumbbells upwards until your arms are fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell Arnold Press V. 2

6. Dumbbell Arnold Press V. 2

81.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
  2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
  3. Rotate your wrists as you lift, so that your palms end up facing forward at the top of the movement.
  4. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  5. Repeat for the desired number of repetitions.
Dumbbell Cuban Press

7. Dumbbell Cuban Press

81.1% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
  2. Keeping your core engaged and your elbows slightly bent, press the dumbbells up and overhead until your arms are fully extended.
  3. Rotate your wrists so that your palms are facing forward.
  4. Slowly lower the dumbbells back to the starting position, rotating your wrists back to the starting position as you do so.
  5. Repeat for the desired number of repetitions.
Cable Alternate Shoulder Press

8. Cable Alternate Shoulder Press

80% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and grasp the handles of the cable machine with an overhand grip.
  2. Position your hands at shoulder height, with your palms facing forward.
  3. Keep your core engaged and your back straight.
  4. Press one handle up and forward until your arm is fully extended.
  5. Pause for a moment at the top, then slowly lower the handle back to the starting position.
Dumbbell Standing Overhead Press

9. Dumbbell Standing Overhead Press

77.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level with your palms facing forward.
  2. Press the dumbbells upward until your arms are fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbells back down to shoulder level.
  4. Repeat for the desired number of repetitions.
Dumbbell One Arm Shoulder Press

10. Dumbbell One Arm Shoulder Press

77.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.

Why You Might Need a Dumbbell Alternate Side Press Alternative

You might substitute the alternate side press for pain, mobility limits, or equipment gaps. Rotator cuff irritation or AC joint discomfort often requires less overhead shear; choose a landmine press or push press to reduce pure vertical load. If you lack a dumbbell or want unilateral strength carryover, use an Arnold press or single-arm strict press while keeping scapular retraction and a neutral wrist to preserve deltoid and scapular stabilizer activation.

How to Choose the Right Substitute

Pick a substitute based on the deltoid head you need to target, trunk demand, and shoulder tolerance. For lateral deltoid emphasis use single-arm dumbbell lateral lean pressing and keep the elbow slightly forward (~20–30°) to bias middle deltoid. For overall pressing strength choose a push press to use hip drive and reduce pure shoulder torque; for limited equipment pick landmine presses or pike push-ups and maintain a tight rib-to-pelvis position to protect the scapulothoracic rhythm.

Frequently Asked Questions

What muscles does Dumbbell Alternate Side Press work?

It primarily targets the anterior and lateral deltoids with secondary load on the triceps and serratus anterior for scapular upward rotation. Cue: press with the elbow under the wrist to keep deltoid fibers engaged and limit excessive rotator cuff strain.

What is the best bodyweight alternative to Dumbbell Alternate Side Press?

Pike push-ups are the top bodyweight substitute; they replicate vertical pressing mechanics and load the anterior and lateral delts. Cue: hike hips high and lower the crown of your head toward the floor to keep deltoid activation and reduce lumbar extension.

Can I build muscle without doing Dumbbell Alternate Side Press?

Yes — you can build shoulder muscle using other pressing variations like seated dumbbell presses, Arnold presses, or push presses that load the deltoids similarly. Focus on progressive overload, keep the elbow path efficient (wrist over elbow), and ensure full but controlled range of motion to stimulate muscle hypertrophy.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology