10 Best Kettlebell Arnold Press Alternatives for Limited Equipment

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

Kettlebell Arnold PressWatch the Kettlebell Arnold Press

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

How to Do the Kettlebell Arnold Press

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

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

  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.

The 10 Best Kettlebell Arnold Press Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Arnold 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 One Arm Shoulder PressPlay demonstration

    1. Dumbbell One Arm Shoulder Press

    99% match

    Delts · Intermediate · Compound

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    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.

    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 Kettlebell Arnold Press
    • Primary muscle: delts, the same as the Kettlebell Arnold Press
    • Equipment: free weights, the same as the Kettlebell Arnold Press
    • Body position: standing, the same as the Kettlebell Arnold Press
  2. One-arm Kettlebell Military Press To The Side

    2. One-arm Kettlebell Military Press To The Side

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    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 Kettlebell Arnold Press
    • Primary muscle: delts, the same as the Kettlebell Arnold Press
    • Equipment: free weights, the same as the Kettlebell Arnold Press
    • Body position: standing, the same as the Kettlebell Arnold Press

Why You Might Need a Kettlebell Arnold Press Alternative

You may substitute the Kettlebell Arnold Press for several practical reasons: limited equipment, shoulder pain or rotator cuff irritation, or the need for a more loadable or stable pressing pattern. The Arnold’s rotation increases transverse stress on the shoulder; if you feel impingement, choose a strict press that keeps the humerus in a safer plane. For rehab, reduce range of rotation and keep the elbow tracking under the wrist to limit added internal rotation torque. Alternatives let you preserve deltoid hypertrophy and strength while protecting scapular stabilizers and the rotator cuff.

Kettlebell Arnold Press FAQ

What muscles does Kettlebell Arnold Press work?

The Kettlebell Arnold Press primarily targets the anterior and lateral deltoids while recruiting the triceps and upper pecs. The rotational component also challenges rotator cuff stabilizers and scapular muscles; rotate the palms during the press to load transverse and vertical vectors evenly.

Can I build muscle without doing Kettlebell Arnold Press?

Yes. Use progressive overload with presses that preserve shoulder health, dumbbell overhead presses, landmine presses, and controlled eccentrics work well. Maintain full range of motion, slow eccentrics, and ensure the elbow tracks under the wrist to maximize deltoid activation.

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