10 Best Alternatives to One-arm Kettlebell Military Press To The Side

The One-arm Kettlebell Military Press To The Side is done standing with a kettlebell. Ranked closest by our scoring: the Standing Palm-in One-arm Dumbbell Press, the Dumbbell One Arm Shoulder Press and the Kettlebell Arnold Press.

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

Original Exercise: One-arm Kettlebell Military Press To The Side

One-arm Kettlebell Military Press To The Side
Primary muscle
Delts
Equipment
Kettlebell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform One-arm Kettlebell Military Press To The Side
  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 inward. This will be your starting position.
  2. Look at the kettlebell 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.
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Ranked One-arm Kettlebell Military Press To The Side Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell 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.

  1. Best match
    Standing Palm-in One-arm Dumbbell Press

    1. Standing Palm-in One-arm Dumbbell Press

    99% 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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  2. Dumbbell One Arm Shoulder PressPlay demonstration

    2. Dumbbell One Arm Shoulder Press

    99% 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
    • Movement: strict overhead press, the same as the One-arm Kettlebell Military Press To The Side
    • Primary muscle: delts, the same as the One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  3. Kettlebell Arnold PressPlay demonstration

    3. Kettlebell Arnold Press

    99% match
    • Delts
    • Kettlebell
    • Intermediate
    • Compound

    It uses the same equipment and still works the delts.

    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
    • Movement: strict overhead press, the same as the One-arm Kettlebell Military Press To The Side
    • Primary muscle: delts, the same as the One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  4. Dumbbell Standing One Arm Palm In PressPlay demonstration

    4. Dumbbell Standing One Arm Palm In Press

    94% 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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  5. Kettlebell Alternating PressPlay demonstration

    5. Kettlebell Alternating Press

    92% 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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  6. Kettlebell Seesaw PressPlay demonstration

    6. Kettlebell Seesaw Press

    92% 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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  7. Standing Alternating Dumbbell Press

    7. Standing Alternating Dumbbell Press

    92% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with a dumbbell in each hand. Raise the dumbbells to your shoulders with your palms facing forward and your elbows pointed out. This will be your starting position.
    2. Extend one arm to press the dumbbell straight up, keeping your off hand in place. Do not lean or jerk the weight during the movement.
    3. After a brief pause, return the weight to the starting position.
    4. Repeat for the opposite side, continuing to alternate between arms.

    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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
  8. Dumbbell Cuban PressPlay demonstration

    8. Dumbbell Cuban Press

    91% 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 with your palms facing down.
    2. Keeping your core engaged and your back straight, press the dumbbells straight up overhead until your arms are fully extended.
    3. Rotate your wrists so that your palms are facing forward.
    4. Lower the dumbbells back down to shoulder height, rotating your wrists back 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 One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
    • Balance: easier to stay steady on than the One-arm Kettlebell Military Press To The Side
  9. Kettlebell Two Arm Military PressPlay demonstration

    9. Kettlebell Two Arm Military Press

    91% 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 level with your palms facing forward.
    2. Engage your core and press the kettlebells overhead, fully extending your arms.
    3. Pause for a moment at the top, 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.

    Why this matches
    • Movement: strict overhead press, the same as the One-arm Kettlebell Military Press To The Side
    • Primary muscle: delts, the same as the One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
    • Balance: easier to stay steady on than the One-arm Kettlebell Military Press To The Side
  10. Dumbbell Arnold PressPlay demonstration

    10. Dumbbell Arnold Press

    91% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
    2. Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
    3. Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
    4. Pause for a moment at the top, then slowly lower the dumbbells back 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
    • Movement: strict overhead press, the same as the One-arm Kettlebell Military Press To The Side
    • Primary muscle: delts, the same as the One-arm Kettlebell Military Press To The Side
    • Equipment: free weights, the same as the One-arm Kettlebell Military Press To The Side
    • Body position: standing, the same as the One-arm Kettlebell Military Press To The Side
    • Balance: easier to stay steady on than the One-arm Kettlebell Military Press To The Side

One-arm Kettlebell Military Press To The Side FAQ

What muscles does One-arm Kettlebell Military Press To The Side work?

The lift primarily targets the deltoids, especially the anterior and lateral heads, while the triceps extend the elbow and the upper traps and serratus anterior assist scapular upward rotation. The rotator cuff stabilizes the humeral head throughout the vertical press, so maintain a packed scapula and neutral wrist to optimize activation and joint alignment.

Can I build muscle without doing One-arm Kettlebell Military Press To The Side?

Yes. You can build shoulder muscle using alternative vertical presses, targeted lateral raises, and progressive overload principles. Use controlled eccentrics, full range of motion, and incrementally increase load or volume, e.g., 3–5 sets of 6–12 reps on presses or 8–15 reps on lateral raises, to stimulate hypertrophy without that specific kettlebell variation.

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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