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.

One-arm Kettlebell Military Press To The Side

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

How to Do the One-arm Kettlebell Military Press To The Side

The steps for the One-arm Kettlebell Military Press To The Side itself, so you can judge how close each substitute below really is.

Delts, with triceps · Kettlebell · Intermediate · Compound

  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.

The 10 Best 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. 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 Palm-in One-arm Dumbbell Press

    1. Standing Palm-in One-arm Dumbbell Press

    99% 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. 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
  3. Kettlebell Arnold PressPlay demonstration

    3. Kettlebell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Kettlebell
    How to perform it
    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

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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