10 Best Dumbbell Shoulder Press Alternatives for Home & Gym

Ranked Dumbbell Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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. Dumbbell Arnold Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   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 Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
2. Play demonstration

   2. Dumbbell W-press

   99% 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 Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
3. 

   3. Standing Dumbbell Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
   2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
   3. Pause, and slowly return the weight to the starting position.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
4. Play demonstration

   4. Kettlebell Two Arm Military 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 level with your palms facing forward.
   2. Engage your core and press the kettlebells overhead, fully extending your arms.
   3. Pause for a moment at the top, 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.

   Why this matches

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

   5. Dumbbell Cuban Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with your palms facing down.
   2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
   3. Rotate your wrists so that your palms are facing forward.
   4. Lower the dumbbells back down to shoulder height, rotating your wrists 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

   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
6. 

   6. Standing Palms-in Dumbbell Press

   99% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by having a dumbbell in each hand with your arm fully extended to the side using a neutral grip. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbells up until you create a 90 degree angle with your arms. Note: Your forearms should be perpendicular to the floor. This the starting position.
   2. Continue to maintain a neutral grip throughout the entire exercise. Slowly lift the dumbbells up until your arms are fully extended.
   3. While inhaling lower the weights down until your arm is at a 90 degree angle again.
   4. Repeat for the recommended amount 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 Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
7. Play demonstration

   7. Dumbbell Scott Press

   96% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   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, with your elbows bent and palms facing forward.
   3. Press the dumbbells upward until your arms are fully extended.
   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

   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
8. 

   8. Anti-gravity Press

   96% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a bar on the ground behind the head of an incline bench.
   2. 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.
   3. 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.
   4. Return to the starting position and repeat to complete the set.

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

   Why this matches

   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
9. 

   9. Barbell Shoulder Press

   96% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
   2. Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
   3. Lower the bar down to the shoulders slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. 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 Shoulder Press
   • Primary muscle: delts, the same as the Dumbbell Shoulder Press
   • Equipment: free weights, the same as the Dumbbell Shoulder Press
   • Body position: standing, the same as the Dumbbell Shoulder Press
10. Play demonstration

    10. Barbell Standing Close Grip Military Press

    96% match

    • Delts
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
    2. Lift the barbell to shoulder height, keeping your elbows close to your body.
    3. Press the barbell overhead, extending your arms fully.
    4. Lower the barbell 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

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