10 One-arm Kettlebell Para Press Alternatives for Shoulders

Ranked One-arm Kettlebell Para Press Alternatives

10 substitutes, ranked by how closely each one matches the One-arm Kettlebell Para Press 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. One-arm Kettlebell Push Press

   99% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   1. Hold a kettlebell by the handle. 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 forward. This will be your starting position.
   2. Dip your body by bending the knees, keeping your torso upright.
   3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.

   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 Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
2. Play demonstration

   2. Dumbbell Push Press

   91% 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 at shoulder level.
   2. Bend your knees slightly and dip your body down, then explosively extend your legs and press the dumbbells overhead.
   3. Lock out your arms at the top of the movement, then lower the dumbbells back to shoulder level.
   4. 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 Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
   • Balance: easier to stay steady on than the One-arm Kettlebell Para Press
3. 

   3. Double Kettlebell Push Press

   91% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   Pick this when you want to work the delts with less balance to manage.

   How to perform this exercise

   1. Clean two kettlebells to your shoulders.
   2. Squat down a few inches and reverse the motion rapidly. Use the momentum from the legs to drive the kettlebells overhead.
   3. Once the kettlebells are locked out, lower the kettlebells to your shoulders and repeat.

   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 Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
   • Balance: easier to stay steady on than the One-arm Kettlebell Para Press
4. Play demonstration

   4. Kettlebell One Arm Military Press To The Side

   90% match

   • Delts
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Engage your core and keep your back straight.
   3. Press the kettlebell overhead, extending your arm fully.
   4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   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 Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
5. 

   5. Standing Palm-in One-arm Dumbbell Press

   90% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   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 Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
6. 

   Progression

   6. Bent Press

   89% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the delts.

   How to perform this exercise

   1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
   2. Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
   3. Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the One-arm Kettlebell Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
7. Play demonstration

   7. Dumbbell One Arm Shoulder Press

   89% 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

   • Primary muscle: delts, the same as the One-arm Kettlebell Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
8. Play demonstration

   8. Kettlebell Arnold Press

   89% 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 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

   • Primary muscle: delts, the same as the One-arm Kettlebell Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
9. 

   9. Bradford/rocky Presses

   88% match

   • Delts
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Sit on a Military Press Bench with a bar at shoulder level with a pronated grip (palms facing forward). Tip: Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm as the barbell goes down. This is your starting position.
   2. Once you pick up the barbell with the correct grip, lift the bar up over your head by locking your arms.
   3. Now lower the bar down to the back of the head slowly as you inhale.
   4. Lift the bar back up to the starting position as you exhale.
   5. Lower the bar down to the starting position slowly as you inhale. This is one repetition.
   6. Alternate in this manner until you complete the recommended amount of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: delts, the same as the One-arm Kettlebell Para Press
   • Equipment: free weights, the same as the One-arm Kettlebell Para Press
   • Body position: standing, the same as the One-arm Kettlebell Para Press
10. 

    10. Clean And Press

    87% match

    • Delts
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Assume a shoulder-width stance, with knees inside the arms. Now while keeping the back flat, bend at the knees and hips so that you can grab the bar with the arms fully extended and a pronated grip that is slightly wider than shoulder width. Point the elbows out to sides. The bar should be close to the shins. Position the shoulders over or slightly ahead of the bar. Establish a flat back posture. This will be your starting position.
    2. Begin to pull the bar by extending the knees. Move your hips forward and raise the shoulders at the same rate while keeping the angle of the back constant; continue to lift the bar straight up while keeping it close to your body.
    3. As the bar passes the knee, extend at the ankles, knees, and hips forcefully, similar to a jumping motion. As you do so, continue to guide the bar with your hands, shrugging your shoulders and using the momentum from your movement to pull the bar as high as possible. The bar should travel close to your body, and you should keep your elbows out.
    4. At maximum elevation, your feet should clear the floor and you should start to pull yourself under the bar. The mechanics of this could change slightly, depending on the weight used. You should descend into a squatting position as you pull yourself under the bar.
    5. As the bar hits terminal height, rotate your elbows around and under the bar. Rack the bar across the front of the shoulders while keeping the torso erect and flexing the hips and knees to absorb the weight of the bar.
    6. Stand to full height, holding the bar in the clean position.
    7. Without moving your feet, press the bar overhead as you exhale. Lower the bar under control .

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: delts, the same as the One-arm Kettlebell Para Press
    • Equipment: free weights, the same as the One-arm Kettlebell Para Press
    • Body position: standing, the same as the One-arm Kettlebell Para Press