10 Best Kettlebell Pirate Supper Legs Alternatives for Shoulder Strength

The Kettlebell Pirate Supper Legs is done standing with a kettlebell. Ranked closest by our scoring: the Standing Front Barbell Raise Over Head, the Dumbbell Upright Row and the Dumbbell Standing Around World.

Kettlebell Pirate Supper LegsWatch the Kettlebell Pirate Supper Legs

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

How to Do the Kettlebell Pirate Supper Legs

The steps for the Kettlebell Pirate Supper Legs itself, so you can judge how close each substitute below really is.

Delts, with triceps, forearms · Kettlebell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
  4. Extend your arm fully overhead, straightening your elbow.
  5. Lower the kettlebell back down to shoulder height, then return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

The 10 Best Kettlebell Pirate Supper Legs Alternatives

10 substitutes, ranked by how closely each one matches the Kettlebell Pirate Supper Legs 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. Standing Front Barbell Raise Over Head

    1. Standing Front Barbell Raise Over Head

    95% match

    Delts · Intermediate · Compound

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

    • Barbell
    How to perform it
    1. To begin, stand straight with a barbell in your hands. You should grip the bar with palms facing down and a closer than shoulder width grip apart from each other.
    2. Your feet should be shoulder width apart from each other. Your elbows should be slightly bent. This is the starting position.
    3. Lift the barbell up until it is directly over your head while exhaling. Make sure to keep your elbows slightly bent when performing each repetition.
    4. Once you feel the contraction, begin to lower the barbell back down to the starting position as you inhale.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Kettlebell Pirate Supper Legs
    • Equipment: free weights, the same as the Kettlebell Pirate Supper Legs
    • Body position: standing, the same as the Kettlebell Pirate Supper Legs
  2. Dumbbell Upright RowPlay demonstration

    2. Dumbbell Upright Row

    95% 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, holding a dumbbell in each hand with an overhand grip.
    2. Let the dumbbells hang in front of your thighs, with your arms fully extended.
    3. Keeping your back straight and your core engaged, exhale and lift the dumbbells straight up towards your chin, leading with your elbows.
    4. Pause for a moment at the top, then inhale and slowly lower the dumbbells back down 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, the same as the Kettlebell Pirate Supper Legs
    • Equipment: free weights, the same as the Kettlebell Pirate Supper Legs
    • Body position: standing, the same as the Kettlebell Pirate Supper Legs

Kettlebell Pirate Supper Legs FAQ

What muscles does Kettlebell Pirate Supper Legs work?

It primarily targets the deltoids, especially the anterior and medial heads, while recruiting the upper traps, triceps, and rotator cuff for stabilization. The compound pressing pattern produces shoulder flexion and abduction; cue: press with the elbow slightly forward and keep the scapula stable to maximize deltoid activation and limit trap dominance.

Can I build muscle without doing Kettlebell Pirate Supper Legs?

Yes. You can hypertrophy your shoulders with other compound and isolation lifts that provide progressive overload, overhead barbell presses, dumbbell presses, landmine presses, and banded lateral raises all work. Cue: prioritize full range of motion, controlled eccentrics, and steady increases in load or volume to stimulate all deltoid heads.

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