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

Dumbbell One Arm Shoulder Press
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Upper Back
How to Perform Dumbbell One Arm Shoulder Press
  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.

Ranked Dumbbell One Arm Shoulder Press Alternatives

Best Match
Kettlebell Arnold Press

1. Kettlebell Arnold Press

99.9% Match
Delts Kettlebell Intermediate Isolation
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.
Standing Palm-In One-Arm Dumbbell Press

2. Standing Palm-In One-Arm Dumbbell Press

98.7% Match
Delts Dumbbell Intermediate Isolation
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.
One-Arm Kettlebell Military Press To The Side

3. One-Arm Kettlebell Military Press To The Side

98.7% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell Standing One Arm Palm In Press

4. Dumbbell Standing One Arm Palm In Press

95% Match
Delts Dumbbell Intermediate Isolation
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.
Standing Alternating Dumbbell Press

5. Standing Alternating Dumbbell Press

93% Match
Delts Dumbbell Intermediate Isolation
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.
Kettlebell Alternating Press

6. Kettlebell Alternating Press

93% Match
Delts Kettlebell Intermediate Isolation
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.
Kettlebell Seesaw Press

7. Kettlebell Seesaw Press

93% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell Arnold Press

8. Dumbbell Arnold Press

92.2% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell Shoulder Press

9. Dumbbell Shoulder Press

92.2% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell W-press

10. Dumbbell W-press

92.2% Match
Delts Dumbbell Intermediate Isolation
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.

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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