Dumbbell Alternate Side Press Alternative
12 substitute exercises that target the same muscles
Barbell Standing Military Press (Without Rack)
Dumbbell One-Arm Shoulder Press
Weighted Plate Standing Overhead Press
Kettlebell Seated One-Arm Military Press
Dumbbell Standing Overhead Press
Standing Behind Neck Press
Dumbbell Alternate Shoulder Press
Dumbbell Scott Press
Barbell Standing Wide Military Press
Plank Lateral Raise
Dumbbell Standing Behind Back Shoulders Press
Dumbbell Standing Around World
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Alternate Side Press trains
Primary Deltoid Anterior Deltoid Lateral
Secondary Obliques Rectus Abdominis Serratus Anterior Triceps Brachii
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