10 Best Kettlebell Arnold Press Alternatives for Limited Equipment

If you can't perform the Kettlebell Arnold Press, use single-arm dumbbell press, landmine press, barbell overhead press, pike push-up, or kettlebell strict press. Keep a neutral spine, rotate palms from facing you to facing forward on the press, and use slow eccentrics to maintain anterior and lateral deltoid activation.

Original Exercise: Kettlebell Arnold Press

Kettlebell Arnold Press
Primary Muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Upper Back
How to Perform Kettlebell Arnold Press
  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.

Ranked Kettlebell Arnold Press Alternatives

Best Match
Dumbbell One Arm Shoulder Press

1. Dumbbell One Arm Shoulder Press

99.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
One-Arm Kettlebell Military Press To The Side

2. 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.
Standing Palm-In One-Arm Dumbbell Press

3. 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.
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.
Kettlebell Alternating Press

5. 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

6. 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.
Standing Alternating Dumbbell Press

7. 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 Two Arm Military Press

8. Kettlebell Two Arm Military Press

92.2% 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 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.
Dumbbell Arnold Press

9. 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

10. 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.

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.

How to Choose the Right Substitute

Select a substitute based on available equipment, pain response, and the specific deltoid heads you want to target. If you need vertical drive and heavier loading, choose barbell or single-arm dumbbell overhead presses and cue elbow under wrist to optimize deltoid torque. For limited equipment or scapular control work, use the landmine press (drive up and slightly across the body) to reduce external rotation stress. For bodyweight strength, pick the pike push-up and cue hips high to bias the anterior and lateral delts. Always test with a light set and stop if sharp shoulder pain appears.

Frequently Asked Questions

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.

What is the best bodyweight alternative to Kettlebell Arnold Press?

The pike push-up is the best scalable bodyweight alternative, hip hinge with hips high, tuck the chin, and descend until the crown approaches the floor. That cue shifts the line of force upward, increasing deltoid activation and replicating overhead pressing biomechanics.

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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