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

The Dumbbell One Arm Shoulder Press is done standing with dumbbells. Ranked closest by our scoring: the Kettlebell Arnold Press, the Standing Palm-in One-arm Dumbbell Press and the One-arm Kettlebell Military Press To The Side.

Dumbbell One Arm Shoulder PressWatch the Dumbbell One Arm Shoulder Press

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

How to Do the Dumbbell One Arm Shoulder Press

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

Delts, with triceps, upper back · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Kettlebell Arnold PressPlay demonstration

    1. Kettlebell Arnold Press

    99% 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 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. Standing Palm-in One-arm Dumbbell Press

    2. Standing Palm-in One-arm Dumbbell Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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

How to Choose the Right Dumbbell One Arm Shoulder Press 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.

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