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.

Dumbbell Alternate Side PressWatch the Dumbbell Alternate Side Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Alternate Side Press

The steps for the Dumbbell Alternate Side Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, core · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. 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. Dumbbell Standing Alternate Overhead PressPlay demonstration

    1. Dumbbell Standing Alternate Overhead Press

    89% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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 · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    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
  4. Dumbbell Standing Alternate RaisePlay demonstration

    4. Dumbbell Standing Alternate Raise

    85% match

    Delts · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    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

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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