10 Best Standing Dumbbell Press Alternatives for Limited Equipment

The Standing Dumbbell Press is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Arnold Press, the Dumbbell Shoulder Press and the Dumbbell W-press.

Standing Dumbbell Press

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

How to Do the Standing Dumbbell Press

The steps for the Standing Dumbbell Press itself, so you can judge how close each substitute below really is.

Delts, with triceps · Dumbbell · Intermediate · Compound

  1. Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position.
  2. Maintaining strict technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
  3. Pause, and slowly return the weight to the starting position.

The 10 Best Standing Dumbbell Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Dumbbell Press 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. Dumbbell Arnold PressPlay demonstration

    1. Dumbbell Arnold Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Dumbbell
    How to perform it
    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
    • Primary muscle: delts, the same as the Standing Dumbbell Press
    • Equipment: free weights, the same as the Standing Dumbbell Press
    • Body position: standing, the same as the Standing Dumbbell Press
  4. Kettlebell Two Arm Military PressPlay demonstration

    4. Kettlebell Two Arm Military Press

    99% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it 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 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
    • Primary muscle: delts, the same as the Standing Dumbbell Press
    • Equipment: free weights, the same as the Standing Dumbbell Press
    • Body position: standing, the same as the Standing Dumbbell Press
  7. Dumbbell Scott PressPlay demonstration

    7. Dumbbell Scott Press

    96% match

    Delts · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Dumbbell
    How to perform it
    1. Sit on a bench with a dumbbell in each hand, palms facing forward.
    2. Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
    3. Press the dumbbells upward until your arms are fully extended.
    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
    • Primary muscle: delts, the same as the Standing Dumbbell Press
    • Equipment: free weights, the same as the Standing Dumbbell Press
    • Body position: standing, the same as the Standing Dumbbell Press

Standing Dumbbell Press FAQ

What muscles does Standing Dumbbell Press work?

The standing dumbbell press primarily targets the deltoids, with emphasis on the anterior and lateral heads. It also engages the triceps for lockout, the upper traps and serratus anterior for scapular upward rotation, and the core and glutes to stabilize the spine, keep the ribcage down and press in line with the ear to maximize mid-deltoid activation.

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