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Dumbbell Kneeling Arnold Press Alternative

12 substitute exercises that target the same muscles

1
Shoulders Rotation demonstration

Shoulders Rotation
2
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
3
Bodyweight Standing Around World Wall Supported demonstration

Bodyweight Standing Around World Wall Supported
4
Circles Elbow Arm demonstration

Circles Elbow Arm
5
Standing Arms Circling demonstration

Standing Arms Circling
6
Bodyweight Standing Military Press demonstration

Bodyweight Standing Military Press
7
Full Arm Rotation demonstration

Full Arm Rotation
8
Front and Back Arms Rotation demonstration

Front and Back Arms Rotation
9
PVC Pass Through demonstration

PVC Pass Through
10
Behind the Back Clap demonstration

Behind the Back Clap
11
Standing Behind Neck Press demonstration

Standing Behind Neck Press
12
Kettlebell Two-Arm Military Press demonstration

Kettlebell Two-Arm Military 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 Kneeling Arnold Press trains

Primary Deltoid Anterior Deltoid Lateral Deltoid Posterior

Secondary Biceps Brachii Serratus Anterior Trapezius Upper Fibers Triceps Brachii

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