10 Best Dumbbell One-arm Shoulder Press Alternatives for Limited Gear
If you can’t perform the dumbbell one-arm shoulder press, use single-arm landmine presses, seated dumbbell presses, pike push-ups, standing barbell presses, or single-arm cable presses. Each keeps load over the delts while altering stability demands—cue a braced core and drive the elbow vertically to maximize anterior and medial deltoid activation.
Original Exercise: Dumbbell One Arm Shoulder Press
How to Perform Dumbbell One Arm Shoulder Press
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Best Dumbbell One Arm Shoulder Press Alternatives
1. Dumbbell One Arm Shoulder Press V. 2
99.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
2. Dumbbell Standing One Arm Palm In Press
95% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
3. Dumbbell Arnold Press
92.2% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
4. Dumbbell Shoulder Press
92.2% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
5. Dumbbell W-press
92.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended overhead.
- Lower the dumbbells back to shoulder height.
- Repeat for the desired number of repetitions.
6. Dumbbell Cuban Press V. 2
91.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
- Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
- Rotate your wrists so that your palms are facing forward.
- Lower the dumbbells back down to shoulder height, rotating your wrists back to the starting position.
- Repeat for the desired number of repetitions.
7. Cuban Press
91.4% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
8. Barbell Standing Wide Military Press
88.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
9. Dumbbell Scott Press
88.2% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
10. Anti-Gravity Press
88.2% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
Why You Might Need a Dumbbell One Arm Shoulder Press Alternative
You may need a substitute because of shoulder pain, limited equipment, or motor-control deficits. The one-arm press stresses rotator cuff stability and scapular control; an injured cuff or poor thoracic extension can make it unsafe. Alternatives let you keep progressive overload while shifting the moment arm, load distribution, or stability demands. For example, a landmine press reduces horizontal shear by angling the load, and a seated dumbbell press lowers the need for core anti-rotation. Cue scapular retraction and a neutral wrist to protect the GH joint and preserve deltoid loading while you adapt.
How to Choose the Right Substitute
Pick a substitute by matching the mechanical demands you want: unilateral vs bilateral loading, vertical force path, and stability challenge. If you need to maintain single-arm strength and core anti-rotation, choose a landmine or single-arm cable press and cue a tight midline and vertical elbow. If you lack unilateral stability but want pure deltoid load, use seated bilateral presses to reduce anti-rotation. Consider range of motion and pain: move in the scapular plane and stop short of painful positions. Prioritize progressions that let you add load or reps while keeping proper scapulothoracic mechanics.
Frequently Asked Questions
What muscles does Dumbbell One Arm Shoulder Press work?
The movement primarily targets the anterior and medial deltoids while recruiting the triceps for lockout. It also demands rotator cuff engagement for humeral head stabilization and strong core bracing to resist torso rotation.
What is the best bodyweight alternative to Dumbbell One Arm Shoulder Press?
Pike push-ups are an effective bodyweight substitute because they bias vertical pressing and load the delts. Cue a hip-high pike, tuck the chin, and drive through the shoulders to emphasize anterior and medial deltoid activation; progress toward elevated feet or handstand push-ups for more overload.
Can I build muscle without doing Dumbbell One Arm Shoulder Press?
Yes. You can build shoulder muscle using alternative pressing patterns that preserve progressive overload and deltoid activation—seated dumbbell presses, landmine presses, and single-arm cable presses all work. Focus on adding weight, sets, or reps while maintaining a vertical elbow path and good scapular mechanics to stimulate hypertrophy.
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