10 Best Dumbbell Shoulder Press Alternatives for Home & Gym

The Dumbbell Shoulder Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell W-press and the Standing Dumbbell Press.

Dumbbell 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 Shoulder Press

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

Delts, with triceps · Dumbbell · Intermediate · Compound

  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.

The 10 Best 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. 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. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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
  4. Kettlebell Two Arm Military PressPlay demonstration

    4. Kettlebell Two Arm Military 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 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
  7. Dumbbell Scott PressPlay demonstration

    7. Dumbbell Scott Press

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    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

Dumbbell Shoulder Press FAQ

What muscles does Dumbbell Shoulder Press work?

The dumbbell shoulder press primarily targets the anterior and lateral deltoid heads, with secondary loading of the triceps brachii and upper pectoralis. The trapezius and serratus anterior stabilize the scapula throughout the lift. Cue: press in a vertical plane and avoid shrugging to keep emphasis on the delts rather than the upper trap.

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