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Dumbbell Face Down Lying Shoulder Press Alternative

12 substitute exercises that target the same muscles

1
Barbell Standing Military Press (Without Rack) demonstration

Barbell Standing Military Press (Without Rack)
2
Dumbbell One-Arm Shoulder Press demonstration

Dumbbell One-Arm Shoulder Press
3
Dumbbell Standing Overhead Press demonstration

Dumbbell Standing Overhead Press
4
Kettlebell Seated One-Arm Military Press demonstration

Kettlebell Seated One-Arm Military Press
5
Standing Behind Neck Press demonstration

Standing Behind Neck Press
6
Shoulders Rotation demonstration

Shoulders Rotation
7
Dumbbell Bench Seated Press demonstration

Dumbbell Bench Seated Press
8
Dumbbell Scott Press demonstration

Dumbbell Scott Press
9
Dumbbell Seated Shoulder Press demonstration

Dumbbell Seated Shoulder Press
10
Smith Hang Clean demonstration

Smith Hang Clean
11
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
12
Weighted Plate Standing Overhead Press demonstration

Weighted Plate Standing Overhead Press

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 Face Down Lying Shoulder Press trains

Primary Deltoid Anterior Deltoid Lateral

Secondary Trapezius Middle Fibers Trapezius Upper Fibers Triceps Brachii

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