10 Best Dumbbell Alternate Side Press Alternatives for Shoulder Strength

The Dumbbell Alternate Side Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Standing Alternate Overhead Press, the Kettlebell One Arm Military Press To The Side and the Bent Press. A harder version, the Dumbbell Arnold Press, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Alternate Side Press

Dumbbell Alternate Side PressPlay demonstration
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.
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Ranked Dumbbell Alternate Side Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Alternate Side Press 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Standing Alternate Overhead PressPlay demonstration

    1. Dumbbell Standing Alternate Overhead Press

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    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.

    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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  2. Kettlebell One Arm Military Press To The SidePlay demonstration

    2. Kettlebell One Arm Military Press To The Side

    86% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Engage your core and keep your back straight.
    3. Press the kettlebell overhead, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  3. Bent Press

    3. Bent Press

    86% match
    • Delts
    • Kettlebell
    • Advanced
    • Compound
    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.

    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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  4. Dumbbell Standing Alternate RaisePlay demonstration

    4. Dumbbell Standing Alternate Raise

    85% match
    • Delts
    • Dumbbell
    • Intermediate
    • Isolation

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

    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.
    6. Repeat with the other arm.
    7. Alternate between arms for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  5. Standing Alternating Dumbbell Press

    5. Standing Alternating Dumbbell Press

    84% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    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, the same as the Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  6. Kettlebell Alternating PressPlay demonstration

    6. Kettlebell Alternating Press

    84% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
    2. Press one kettlebell overhead, fully extending your arm.
    3. Lower the kettlebell back to shoulder height.
    4. Repeat with the other arm.
    5. Continue alternating arms 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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  7. Kettlebell Seesaw PressPlay demonstration

    7. Kettlebell Seesaw Press

    84% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    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, the same as the Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  8. See-saw Press (Alternating Side Press)

    8. See-saw Press (Alternating Side Press)

    84% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab a dumbbell with each hand and stand up erect.
    2. Clean (lift) the dumbbells to the chest/shoulder level and then rotate your wrists so that your palms are facing towards you as if you were getting ready to perform an Arnold Press. This will be your starting position.
    3. Now start extending your left arm overhead as you rotate the wrist so that the palm of your hand faces forward as you go up. Your elbows should come out also as you lift the weight. Simultaneously, you will also be bending from your hip to your opposite side. Tip: If you perform the exercise correctly, is should look as if you are trying to reach for something overhead on the right hand side of your body, but with your left arm. Breathe out as you perform this movement.
    4. Once you reach the top position breathe in. Then, with the weight fully extended overhead and you bent over to your right hand side, begin the movement to the left side.
    5. 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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  9. Dumbbell Standing One Arm Palm In PressPlay demonstration

    9. Dumbbell Standing One Arm Palm In Press

    82% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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.

    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 Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press
  10. Dumbbell Arnold PressPlay demonstration

    Progression

    10. Dumbbell Arnold Press

    82% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Alternate Side Press
    • Equipment: free weights, the same as the Dumbbell Alternate Side Press
    • Body position: standing, the same as the Dumbbell Alternate Side Press

Dumbbell Alternate Side Press FAQ

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.

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