10 Best Kettlebell Pirate Supper Legs Alternatives for Shoulder Strength

Ranked 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. 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. Standing Front Barbell Raise Over Head

   95% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Dumbbell Upright Row

   95% 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. 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
3. Play demonstration

   3. Dumbbell Standing Around World

   94% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Extend your arms straight out to the sides at shoulder height, palms facing down.
   3. Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
   4. Continue the circular motion, bringing the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
4. 

   4. Dumbbell Scaption

   94% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
   2. Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
   3. Continue until your arms are parallel to the ground, and then return to the starting position.

   Sets and reps: 3 sets of 10 to 15 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
5. 

   5. Side Laterals To Front Raise

   93% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. In a standing position, hold a pair of dumbbells at your side. This will be your starting position.
   2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
   3. At the top of the exercise move the weights out in front of you, keeping your arms extended.
   4. Lower the weights with a controlled motion.
   5. On the next repetition, raise the weights in front of you to shoulder height before moving the weights laterally to your sides.
   6. Lower the weights to the starting position.

   Sets and reps: 3 sets of 10 to 15 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
6. 

   6. Shoulder Raise

   93% match

   • Delts
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Relax your arms to your sides and raise your shoulders up toward your ears, then back down.

   Sets and reps: 3 sets of 10 to 15 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
7. 

   7. Side Lateral Raise

   93% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
   2. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
   3. Lower the dumbbells back down slowly to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
8. 

   8. Standing Dumbbell Straight-arm Front Delt Raise Above Head

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hold the dumbbells in front of your thighs, palms facing your thighs.
   2. Keep your arms straight with a slight bend at the elbows but keep them locked. This will be your starting position.
   3. Raise the dumbbells in a semicircular motion to arm's length overhead as you exhale.
   4. Slowly return to the starting position using the same path as you inhale.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
9. Play demonstration

   9. Dumbbell Lateral To Front Raise

   89% match

   • Delts
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
   2. Keep your back straight and engage your core.
   3. Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
   6. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
10. 

    10. Front Dumbbell Raise

    89% match

    • Delts
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position.
    2. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause.
    3. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell.
    4. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm.

    Sets and reps: 3 sets of 10 to 15 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