10 Best Kettlebell One Arm Military Press To The Side Alternatives

The Kettlebell One Arm Military Press To The Side is done standing with a kettlebell. Ranked closest by our scoring: the One-arm Kettlebell Para Press, the One-arm Kettlebell Push Press and the Standing Palm-in One-arm Dumbbell Press. A harder version, the Bent Press, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Kettlebell One Arm Military Press To The Side

Kettlebell One Arm Military Press To The SidePlay demonstration
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.
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Ranked Kettlebell One Arm Military Press To The Side Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell One Arm Military Press To The Side 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    One-arm Kettlebell Para Press

    1. One-arm Kettlebell Para Press

    90% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    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 forward. This will be your starting position.
    2. Hold the kettlebell with the elbow out to the side, 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
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  2. Bent Press

    Progression

    2. Bent Press

    99% match
    • Delts
    • Kettlebell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the delts.

    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.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  3. One-arm Kettlebell Push Press

    3. One-arm Kettlebell Push Press

    90% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hold a kettlebell by the handle. 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 forward. This will be your starting position.
    2. Dip your body by bending the knees, keeping your torso upright.
    3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  4. Standing Palm-in One-arm Dumbbell Press

    4. Standing Palm-in One-arm Dumbbell Press

    90% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound

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

    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.
    6. Repeat for the recommended amount of repetitions.
    7. Switch arms and repeat the exercise.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  5. Dumbbell One Arm Shoulder PressPlay demonstration

    5. Dumbbell One Arm Shoulder Press

    89% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  6. Kettlebell Arnold PressPlay demonstration

    6. Kettlebell Arnold Press

    89% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  7. Dumbbell Alternate Side PressPlay demonstration

    7. Dumbbell Alternate Side Press

    86% 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.
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  8. Dumbbell Standing One Arm Palm In PressPlay demonstration

    8. Dumbbell Standing One Arm Palm In Press

    84% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  9. Kettlebell Alternating PressPlay demonstration

    9. Kettlebell Alternating Press

    82% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side
  10. Kettlebell Seesaw PressPlay demonstration

    10. Kettlebell Seesaw Press

    82% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound
    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.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell One Arm Military Press To The Side
    • Equipment: free weights, the same as the Kettlebell One Arm Military Press To The Side
    • Body position: standing, the same as the Kettlebell One Arm Military Press To The Side

How to Choose the Right Kettlebell One Arm Military Press To The Side 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.

Kettlebell One Arm Military Press To The Side FAQ

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.

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.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology