10 Best Kneeling Arm Drill Alternatives for Shoulder Isolation

The Kneeling Arm Drill is done kneeling. Ranked closest by our scoring: Kettlebell Pirate Ships, the Alternating Cable Shoulder Press and the Alternating Kettlebell Press. Three harder versions, the Handstand Push-up, the Handstand and Handstand Push-ups, are listed below as progressions rather than swaps.

Kneeling Arm Drill

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

How to Do the Kneeling Arm Drill

The steps for the Kneeling Arm Drill itself, so you can judge how close each substitute below really is.

Shoulders, with abdominals · Bodyweight · Beginner · Isolation

  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.

The 10 Best Kneeling Arm Drill Alternatives

10 substitutes, ranked by how closely each one matches the Kneeling Arm Drill 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Kettlebell Pirate Ships

    1. Kettlebell Pirate Ships

    64% match

    Shoulders · Intermediate · Compound

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

    • Kettlebell
    How to perform it
    1. With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position.
    2. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
    3. Allow the bell to drop as you rotate to the opposite side, again raising the kettlebell to head height.
    4. Repeat for the desired amount of repetitions.

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

    Why this matches
    • Primary muscle: shoulders, the same as the Kneeling Arm Drill
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not kneeling
    • Balance: harder to stay steady on than the Kneeling Arm Drill
  2. Alternating Cable Shoulder Press

    2. Alternating Cable Shoulder Press

    60% match

    Shoulders · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the shoulders.

    • Cable
    How to perform it
    1. Move the cables to the bottom of the tower and select an appropriate weight.
    2. Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
    3. Keeping your head and chest up, extend through the elbow to press one side directly over head.
    4. After pausing at the top, return to the starting position and repeat on the opposite side.

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

    Why this matches
    • Primary muscle: shoulders, the same as the Kneeling Arm Drill
    • Equipment: a cable, not bodyweight only
    • Body position: standing, not kneeling
    • Balance: easier to stay steady on than the Kneeling Arm Drill
  4. Handstand Push-upPlay demonstration

    Progression

    4. Handstand Push-up

    59% match

    Delts · Advanced · Compound

    A looser match: it uses the same equipment, but it works the delts rather than the shoulders.

    • Bodyweight
    How to perform it
    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, the same as the Kneeling Arm Drill
    • Body position: inverted, not kneeling
    • Balance: harder to stay steady on than the Kneeling Arm Drill
  5. Alternating Deltoid Raise

    5. Alternating Deltoid Raise

    58% match

    Shoulders · Intermediate · Isolation

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

    • Dumbbell
    How to perform it
    1. In a standing position, hold a pair of dumbbells at your side.
    2. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
    3. Return the weights to your side.
    4. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
    5. Return the weights to the starting position and continue alternating to the front and side.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: shoulders, the same as the Kneeling Arm Drill
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not kneeling
  6. Exercise Ball Pike Push UpPlay demonstration

    6. Exercise Ball Pike Push Up

    57% match

    Pectorals · Advanced · Compound

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

    • Stability-ball
    How to perform it
    1. Start in a push-up position with your hands on the floor and your shins resting on the stability ball.
    2. Engage your core and lift your hips up towards the ceiling, rolling the ball towards your hands.
    3. Keep your legs straight and your body in a pike position, forming an inverted V shape.
    4. Bend your elbows and lower your upper body towards the floor, keeping your head in line with your hands.
    5. Push through your hands and extend your arms to return to the starting position.
    6. 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, the same as the Kneeling Arm Drill
    • Body position: inverted, not kneeling
    • Balance: harder to stay steady on than the Kneeling Arm Drill
  7. HandstandPlay demonstration

    Progression

    7. Handstand

    56% match

    Triceps · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the triceps rather than the shoulders.

    • Bodyweight
    How to perform it
    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, the same as the Kneeling Arm Drill
    • Body position: inverted, not kneeling
    • Balance: harder to stay steady on than the Kneeling Arm Drill

How to Choose the Right Kneeling Arm Drill Substitute

Select a substitute by matching movement plane, muscle emphasis, and joint load to your goal. Check if you need anterior, medial, or posterior deltoid bias and choose exercises that replicate that vector; use standing lateral raises for medial deltoid work and prone Y/Ts for posterior deltoid. Assess scapular control, if you cannot depress and retract the scapula, regress to band-assisted scapular pulls with a 2-second hold. Monitor range of motion and torque across the shoulder: reduce lever arm or use bands to lower peak moments until stability improves.

Kneeling Arm Drill FAQ

What is the best bodyweight alternative to Kneeling Arm Drill?

Prone Y raises are the best pure bodyweight substitute because they isolate the posterior deltoid and lower trapezius without compressing the spine. Cue thumbs-up and squeeze the scapulae together at the top to maximize posterior deltoid firing and scapular posterior tilt.

Can I build muscle without doing Kneeling Arm Drill?

Yes. You can build shoulder muscle using progressive overload with bands, dumbbells, or bodyweight progressions that preserve tension and full range of motion. Focus on controlled tempo, increase volume or resistance, and use cues like keeping the ribcage braced to ensure the deltoids, not compensatory muscles, handle the load.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.