10 Best Dumbbell One-arm Shoulder Press Alternatives for Limited Gear

Ranked Dumbbell One Arm Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Shoulder 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.

1. Best match

   Play demonstration

   1. Kettlebell Arnold Press

   99% 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 each hand at shoulder height with your palms facing towards you.
   2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
   3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
   4. 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

   • Movement: strict overhead press, the same as the Dumbbell One Arm Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
2. 

   2. Standing Palm-in One-arm Dumbbell Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
   2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
   3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
   4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
   5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
   6. Repeat for the recommended amount of repetitions.
   7. Switch arms and repeat the exercise.

   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 One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
3. 

   3. One-arm Kettlebell Military Press To The Side

   99% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Clean a kettlebell to your shoulder. 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 inward. This will be your starting position.
   2. Look at the kettlebell and press it up and out until it is locked out overhead.
   3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

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

   Why this matches

   • Movement: strict overhead press, the same as the Dumbbell One Arm Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
4. Play demonstration

   4. Dumbbell Standing One Arm Palm In Press

   95% 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 One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
5. 

   5. Standing Alternating Dumbbell Press

   93% 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 One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
6. Play demonstration

   6. Kettlebell Alternating Press

   93% 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 One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
7. Play demonstration

   7. Kettlebell Seesaw Press

   93% 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 One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
8. Play demonstration

   8. Dumbbell Arnold Press

   92% 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 are 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 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: strict overhead press, the same as the Dumbbell One Arm Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
9. 

   9. Dumbbell Shoulder Press

   92% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. 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.
   2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
   3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
   4. Now, exhale and push the dumbbells upward until they touch at the top.
   5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
   6. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Movement: strict overhead press, the same as the Dumbbell One Arm Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell One Arm Shoulder Press
   • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
   • Body position: standing, the same as the Dumbbell One Arm Shoulder Press
10. Play demonstration

    10. Dumbbell W-press

    92% match

    • Delts
    • Dumbbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended overhead.
    4. Lower the dumbbells back to shoulder height.
    5. 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 Dumbbell One Arm Shoulder Press
    • Equipment: free weights, the same as the Dumbbell One Arm Shoulder Press
    • Body position: standing, the same as the Dumbbell One Arm Shoulder Press