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

If you can’t perform the One-arm Kettlebell Military Press To The Side, use single-arm dumbbell overhead press, landmine press, neutral-grip seated press, dumbbell lateral raise or pike push-ups. Each option targets the delts while altering stability and torque. On presses, keep the scapula packed and wrist neutral to emphasize deltoid activation and protect the rotator cuff.

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.
Pro Tips
  • Category: Strength
  • Force: Push
  • Movement type: Compound

Ranked One-arm Kettlebell Military Press To The Side Alternatives

Best Match
Standing Palm-In One-Arm Dumbbell Press

1. Standing Palm-In One-Arm Dumbbell Press

99.9% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell One Arm Shoulder Press V. 2

2. Dumbbell One Arm Shoulder Press V. 2

99.2% Match
Delts Dumbbell Intermediate Isolation
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.
Kettlebell Arnold Press

3. Kettlebell Arnold Press

98.7% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell Standing One Arm Palm In Press

4. Dumbbell Standing One Arm Palm In Press

93.7% Match
Delts Dumbbell Intermediate Isolation
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.
Kettlebell Alternating Press

5. Kettlebell Alternating Press

91.7% Match
Delts Kettlebell Intermediate Isolation
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.
Kettlebell Seesaw Press

6. Kettlebell Seesaw Press

91.7% Match
Delts Kettlebell Intermediate Isolation
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.
Standing Alternating Dumbbell Press

7. Standing Alternating Dumbbell Press

91.7% Match
Delts Dumbbell Intermediate Isolation
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.
Dumbbell Cuban Press V. 2

8. Dumbbell Cuban Press V. 2

91.4% Match
Delts Dumbbell Intermediate Isolation
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.
Kettlebell Two Arm Military Press

9. Kettlebell Two Arm Military Press

90.9% Match
Delts Kettlebell Intermediate Isolation
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.
Dumbbell Arnold Press

10. Dumbbell Arnold Press

90.9% Match
Delts Dumbbell Intermediate Isolation
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.

Why You Might Need a One-arm Kettlebell Military Press To The Side Alternative

You may substitute this lift for several reasons: shoulder pain, lack of a kettlebell, poor shoulder stability, or a need to change loading mechanics. A landmine or dumbbell press reduces horizontal instability and shoulder torque, lowering rotator-cuff stress. Lateral raises isolate the lateral deltoid to improve size, while pike or handstand push-up progressions train vertical pressing without weights. When swapping exercises, preserve the movement pattern (vertical press vs. lateral abduction) so the same deltoid heads receive stimulus. Cue: limit external rotation and keep the elbow in the 30–45° plane to reduce impingement and keep deltoid recruitment high.

How to Choose the Right Substitute

Decide by equipment, pain history, and training goal. If you lack a kettlebell but want similar unilateral challenge, pick a single-arm dumbbell overhead press and use a neutral grip to reduce cuff strain. For limited shoulder stability, choose a landmine press to shorten the moment arm and lower torque. If hypertrophy of the lateral head is the goal, prioritize controlled dumbbell lateral raises with a 2–0–2 tempo and slight elbow bend. Track progression through load, reps, or tempo. Cue: assess scapular control, if you cannot upwardly rotate smoothly, regress to seated presses or isometric scapular work before heavy overhead loading.

Frequently Asked Questions

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.

What is the best bodyweight alternative to One-arm Kettlebell Military Press To The Side?

A pike push-up or a handstand push-up progression is the best bodyweight substitute because it preserves the vertical pressing pattern and loads the anterior and lateral deltoids and triceps. Cue: drive your head toward the floor with elbows tracking slightly forward and protract the scapula at the top to maximize deltoid recruitment.

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.

More Exercise Alternatives

Find Alternatives for Any Exercise

Use the exercise substitution finder to compare ranked alternatives for your available equipment and training preference.

Try the Exercise Substitution Finder →