10 Best Kettlebell Pirate Ships Alternatives for Shoulder Strength

Ranked Kettlebell Pirate Ships Alternatives

10 substitutes, ranked by how closely each one matches Kettlebell Pirate Ships 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.

1. Best match

   

   1. Kneeling Arm Drill

   64% match

   • Shoulders
   • Bodyweight
   • Beginner
   • Isolation

   Use this when you have nothing to train with, because it works the shoulders with bodyweight alone.

   How to perform this exercise

   1. This drill helps increase arm efficiency during the run. Begin kneeling, left foot in front, right knee down. Apply pressure through the front heel to keep your glutes and hamstrings activated.
   2. Begin by blocking the arms in long, pendulum like swings. Close the arm angle, blocking with the arms as you would when jogging, progressing to a run and finally a sprint.
   3. As soon as your hands pass the hip, accelerate them forward during the sprinting motion to move them as quickly as possible.
   4. Switch knees and repeat.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: shoulders, the same as Kettlebell Pirate Ships
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, not standing
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
2. Play demonstration

   2. Reverse Dip

   51% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the triceps rather than the shoulders.

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: easier to stay steady on than Kettlebell Pirate Ships
3. Play demonstration

   3. Ring Dips

   51% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from the rings with your arms fully extended and your body straight.
   2. Lower your body by bending your elbows until your shoulders are below your elbows.
   3. Push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: a suspension trainer, not free weights
   • Body position: standing, the same as Kettlebell Pirate Ships
4. Play demonstration

   4. Handstand Push-up

   48% match

   • Delts
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it works the delts rather than the shoulders.

   How to perform this exercise

   1. Find a wall and face away from it, standing a few feet away.
   2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
   3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
   4. Push through your hands and extend your arms to return 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, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
5. Play demonstration

   5. Shoulder Tap Push-up

   47% match

   • Pectorals
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the pectorals rather than the shoulders.

   How to perform this exercise

   1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
   2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
   3. As you push back up, lift your right hand off the ground and tap your left shoulder.
   4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
   5. Continue alternating shoulder taps with each push-up repetition.
   6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
   7. 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: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
6. Play demonstration

   6. Korean Dips

   47% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
   2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
   3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Kettlebell Pirate Ships
7. Play demonstration

   7. Archer Push Up

   46% match

   • Pectorals
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
   2. Extend one arm straight out to the side, parallel to the ground.
   3. Lower your body by bending your elbows, keeping your back straight and core engaged.
   4. Push back up to the starting position.
   5. Repeat on the other side, extending the opposite arm out to the side.
   6. 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: pectorals, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: lying face down, not standing
8. Play demonstration

   8. One Arm Dip

   45% match

   • Triceps
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
   2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
   3. Extend your legs out in front of you, keeping your heels on the ground.
   4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
   5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: standing, the same as Kettlebell Pirate Ships
   • Balance: harder to stay steady on than Kettlebell Pirate Ships
9. Play demonstration

   9. Handstand

   44% match

   • Triceps
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Find an open space with enough room to perform a handstand.
   2. Place your hands on the ground shoulder-width apart, fingers pointing forward.
   3. Kick your legs up towards the wall, using your core and shoulders to maintain balance.
   4. Once in a handstand position, engage your triceps to support your body weight.
   5. Hold the handstand for as long as you can maintain balance.
   6. To come down, slowly lower your legs back to the ground.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: triceps, not shoulders
   • Equipment: bodyweight only, not free weights
   • Body position: inverted, not standing
10. Play demonstration

    10. Left Hook. Boxing

    43% match

    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back to the starting position and 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, not shoulders
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as Kettlebell Pirate Ships