10 Best Kettlebell One Arm Military Press To The Side Alternatives

If you can't do the kettlebell one-arm military press to the side, use unilateral or bilateral presses, lateral-dominant raises, or pike-style pressing to hit the anterior and lateral delts. Try a dumbbell neutral-grip strict press or a pike push-up; keep the elbow under the wrist and the scapula stable to load the deltoids directly.

Original Exercise: Kettlebell One Arm Military Press To The Side

Kettlebell One Arm Military Press To The Side
Primary Muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Triceps, Core
How to Perform Kettlebell One Arm Military Press To The Side
  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
  2. Engage your core and keep your back straight.
  3. Press the kettlebell overhead, extending your arm fully.
  4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch sides.

Best Kettlebell One Arm Military Press To The Side Alternatives

Best Match
Bent Press

1. Bent Press

99.4% Match
Delts Kettlebell Advanced Isolation
How to perform this exercise
  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
  2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
  3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
Dumbbell One Arm Shoulder Press V. 2

2. Dumbbell One Arm Shoulder Press V. 2

89.2% 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. Engage your core and press the dumbbell straight up overhead, fully extending your arm.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell One Arm Shoulder Press

3. Dumbbell One Arm Shoulder Press

88.7% 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.
Dumbbell Alternate Side Press

4. Dumbbell Alternate Side Press

86.1% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Press one dumbbell overhead while keeping the other dumbbell at shoulder height.
  3. Lower the pressed dumbbell back to shoulder height while pressing the other dumbbell overhead.
  4. Continue alternating sides for the desired number of repetitions.
Dumbbell Standing One Arm Palm In Press

5. Dumbbell Standing One Arm Palm In Press

83.7% 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.
Dumbbell Push Press

6. Dumbbell Push Press

81.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level.
  2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
  3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
  4. Repeat for the desired number of repetitions.
Dumbbell Cuban Press V. 2

7. Dumbbell Cuban Press V. 2

81.4% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell W-press

8. Dumbbell W-press

80.9% 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.
Dumbbell Shoulder Press

9. Dumbbell Shoulder Press

80.9% 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 Arnold Press

10. Dumbbell Arnold Press

80.9% 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.

Why You Might Need a Kettlebell One Arm Military Press To The Side Alternative

You may need a substitute due to shoulder pain, lack of kettlebell access, mobility limits, or to vary stimulus. The kettlebell one-arm side press biases the anterior and lateral deltoid while demanding scapular stability and rotator cuff control; alternatives let you alter load vector and joint stress. For example, a neutral-grip dumbbell press reduces external rotation and rotator cuff strain—cue a vertical wrist-over-elbow alignment to keep the load through the deltoid. Lateral raises shift emphasis to the middle deltoid via shoulder abduction with minimal axial loading, useful when overhead pain limits vertical pressing.

How to Choose the Right Substitute

Select a substitute based on equipment, pain tolerance, and target muscle activation. If you lack kettlebells but have dumbbells, pick a neutral-grip single-arm strict press to preserve unilateral strength and similar deltoid recruitment; keep the elbow under the wrist and avoid trunk lean. If overhead pain is present, choose lateral raises or upright rows to emphasize middle deltoid activation while minimizing shoulder rotation. For hypertrophy, prefer higher-volume sets (8–15 reps) and control the eccentric for 2–3 seconds. For strength, use heavier doubles with strict form and limited compensatory shoulder elevation.

Frequently Asked Questions

What muscles does Kettlebell One Arm Military Press To The Side work?

The primary targets are the anterior and lateral deltoid fibers, with secondary load on the triceps, upper trapezius, and rotator cuff for stabilization. The lateral bias and horizontal component recruit the middle deltoid via shoulder abduction and the anterior head via flexion; keep the scapula stable to localize tension to the delts.

What is the best bodyweight alternative to Kettlebell One Arm Military Press To The Side?

Pike push-ups or elevated pike push-ups are the best bodyweight substitutes because they create a vertical pressing line that loads the deltoids and triceps. Cue a tight core and a vertical torso angle; lower with control so the forehead or crown approaches the ground to maximize delt activation.

Can I build muscle without doing Kettlebell One Arm Military Press To The Side?

Yes. You can build shoulder muscle using other pressing and abduction patterns that provide progressive overload, such as dumbbell strict presses, seated military presses, and weighted lateral raises. Track load, volume, and range of motion—use controlled eccentrics and add weight or reps over time to stimulate hypertrophy.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use our free tool to discover the best substitute exercises based on your available equipment and goals.

Try the Exercise Substitution Finder →

Our similarity scores are calculated using a weighted algorithm based on movement patterns, muscle activation, and biomechanics. Learn about our methodology