10 Best Dumbbell Fly On Exercise Ball Alternatives for Home Gyms

The Dumbbell Fly On Exercise Ball is done lying on your back with a stability ball. Ranked closest by our scoring: Isometric Wipers, the Isometric Chest Squeeze and Korean Dips.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Fly On Exercise Ball

Dumbbell Fly On Exercise BallPlay demonstration
Primary muscle
Pectorals
Equipment
Stability-ball
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Triceps

How to perform Dumbbell Fly On Exercise Ball
  1. Sit on an exercise ball and hold a dumbbell in each hand.
  2. Walk your feet forward and roll your body down until your head, neck, and upper back are supported by the ball.
  3. Extend your arms straight up above your chest, palms facing each other.
  4. Bend your elbows slightly and lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
  5. Pause for a moment, then reverse the movement and squeeze your chest muscles as you bring the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Dumbbell Fly On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Fly On Exercise Ball 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.

  1. Best match
    Isometric WipersPlay demonstration

    1. Isometric Wipers

    68% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    How to perform this exercise
    1. Start by lying flat on your back on a mat or bench.
    2. Extend your arms straight out to the sides, perpendicular to your body.
    3. Engage your core and lift both legs off the ground, keeping them together and straight.
    4. Slowly lower your legs to one side, aiming to touch the ground with your feet while maintaining control.
    5. Pause for a moment, then use your core to lift your legs back to the starting position.
    6. Repeat the movement, this time lowering your legs to the opposite side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Isometric Chest SqueezePlay demonstration

    2. Isometric Chest Squeeze

    67% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Extend your arms straight out in front of you, parallel to the ground, with your palms facing each other.
    3. Squeeze your chest muscles together as hard as you can, while keeping your arms straight.
    4. Hold this position for a few seconds, focusing on contracting your chest muscles.
    5. Release the squeeze and relax your chest muscles.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Fly On Exercise Ball
  3. Korean DipsPlay demonstration

    3. Korean Dips

    66% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms extended and supporting your body weight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    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: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying on your back
  4. Chest Dip (On Dip-pull-up Cage)Play demonstration

    4. Chest Dip (On Dip-pull-up Cage)

    66% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the dip bars to a height that allows you to comfortably grip them.
    2. Stand between the bars and place your hands on each bar, slightly wider than shoulder-width apart.
    3. Jump up and straighten your arms, supporting your body weight on the bars.
    4. Bend your knees and cross your ankles behind you.
    5. Lower your body by bending your elbows, keeping your chest up and your shoulders down.
    6. Continue lowering until your shoulders are below your elbows or until you feel a stretch in your chest.
    7. Push through your palms and extend your elbows to raise your body back up to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
  5. Superman Push-upPlay demonstration

    5. Superman Push-up

    66% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Suspended Push-upPlay demonstration

    6. Suspended Push-up

    65% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Find a suspension trainer and adjust it to an appropriate height.
    2. Stand facing away from the anchor point and hold the handles with an overhand grip.
    3. Walk your feet forward, leaning your body forward until your weight is supported by the suspension trainer.
    4. Keep your body straight from head to heels, engage your core, and lower your chest towards the handles.
    5. Push through your chest and arms to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Fly On Exercise Ball
  7. Drop Push UpPlay demonstration

    7. Drop Push Up

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
    2. Lower your chest towards the ground, keeping your elbows close to your body.
    3. Once your chest is just above the ground, quickly drop your knees to the ground.
    4. Push yourself back up to the starting position by extending your arms.
    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: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lift your hips up towards the ceiling, forming an inverted V shape with your body.
    3. Lower your upper body towards the ground by bending your elbows, keeping them close to your body.
    4. As you lower down, shift your weight forward and transition into a cobra pose by straightening your arms and lifting your chest up.
    5. Reverse the movement by bending your elbows and lowering your chest back down towards the ground.
    6. Push through your hands to return to the inverted V position.
    7. Continue the movement by lowering your hips back down towards the ground, returning to the starting push-up position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Fly On Exercise Ball
  9. Chest Dip On Straight BarPlay demonstration

    9. Chest Dip On Straight Bar

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the parallel bars with your palms facing down and your arms fully extended.
    2. Bend your knees and cross your ankles.
    3. Lower your body by bending your arms until your shoulders are below your elbows.
    4. Push yourself back up to the starting position by straightening your arms.
    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: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Fly On Exercise Ball
  10. Push And Pull BodyweightPlay demonstration

    10. Push And Pull Bodyweight

    61% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line.
    2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
    3. Push through your palms to extend your arms and return to the starting position.
    4. From the push-up position, pull your chest towards the ground by bending your elbows, keeping your body straight.
    5. Push through your palms to extend your arms and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Fly On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: easier to stay steady on than the Dumbbell Fly On Exercise Ball

Why You Might Need a Dumbbell Fly On Exercise Ball Alternative

You may substitute the exercise because you lack a stability ball, have shoulder pain, need a safer progression, or prefer consistent tension. The ball increases core and scapular demand; a bench or machine shifts load to the pectorals and reduces stabilization requirements. Cables produce continuous horizontal adduction, improving mid-range pec activation, while a floor fly limits end-range stretch to protect the anterior capsule. When choosing a change, cue the replacement specifically, for cable fly, step one foot forward, hinge slightly at the hips, keep a 10–15° elbow bend, and actively squeeze the pecs at the midline to mimic the ball fly’s peak contraction.

Dumbbell Fly On Exercise Ball FAQ

What muscles does Dumbbell Fly On Exercise Ball work?

The exercise primarily targets the pectoralis major (sternal and clavicular heads) and secondary stabilizers like the anterior deltoid and serratus anterior. The instability also recruits core and scapular stabilizers; keep a slight elbow bend and avoid excessive horizontal abduction to limit anterior shoulder strain.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology