10 Best Dumbbell Lying Pullover On Exercise Ball Alternatives for Home Gyms

The Dumbbell Lying Pullover On Exercise Ball is done lying on your back with a stability ball. Ranked closest by our scoring: the Superman Push-up, the Suspended Push-up and the Chest Dip On Straight Bar.

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

Original Exercise: Dumbbell Lying Pullover On Exercise Ball

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

Secondary muscles: Triceps, Shoulders, Back

How to perform Dumbbell Lying Pullover On Exercise Ball
  1. Sit on an exercise ball and roll forward until your upper back is resting on the ball.
  2. Hold a dumbbell with both hands and extend your arms straight up over your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arms straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Dumbbell Lying Pullover On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Lying Pullover 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
    Superman Push-upPlay demonstration

    1. Superman Push-up

    75% match
    • Pectorals
    • Bodyweight
    • Advanced
    • 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 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 Lying Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Suspended Push-upPlay demonstration

    2. Suspended Push-up

    75% 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 Lying Pullover 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 Lying Pullover On Exercise Ball
  3. Chest Dip On Straight BarPlay demonstration

    3. Chest Dip On Straight Bar

    71% 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 Lying Pullover 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 Lying Pullover On Exercise Ball
  4. Push And Pull BodyweightPlay demonstration

    4. Push And Pull Bodyweight

    71% 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 Lying Pullover 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 Lying Pullover On Exercise Ball
  5. Push-up PlusPlay demonstration

    5. Push-up Plus

    71% 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 and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down 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 Lying Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Drop Push UpPlay demonstration

    6. Drop Push Up

    71% 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 Lying Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  7. Modified Hindu Push-upPlay demonstration

    7. Modified Hindu Push-up

    71% 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 hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return 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: pectorals, the same as the Dumbbell Lying Pullover 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 Lying Pullover On Exercise Ball
  8. Pike-to-cobra Push-upPlay demonstration

    8. Pike-to-cobra Push-up

    71% 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 Lying Pullover 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 Lying Pullover On Exercise Ball
  9. Push-up On Lower ArmsPlay demonstration

    9. Push-up On Lower Arms

    70% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start in a plank position with your forearms on the ground and elbows directly below your shoulders.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ground by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position.
    5. 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 Lying Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  10. Shoulder Tap Push-upPlay demonstration

    10. Shoulder Tap Push-up

    70% 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 and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. As you push back up, lift your right hand off the ground and tap your left shoulder.
    4. Return your right hand to the ground and repeat the push-up, this time lifting your left hand and tapping your right shoulder.
    5. Continue alternating shoulder taps with each push-up repetition.
    6. Maintain a stable core and avoid excessive hip rotation throughout the exercise.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Lying Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Dumbbell Lying Pullover On Exercise Ball FAQ

What muscles does Dumbbell Lying Pullover On Exercise Ball work?

The move primarily targets the pectoralis major (especially when you emphasize horizontal adduction) while recruiting the anterior deltoid, serratus anterior, and to a lesser degree the latissimus dorsi and triceps as stabilizers. Cue a slight elbow bend and lead with humeral adduction to bias the pecs and limit lat-dominant shoulder extension.

Can I build muscle without doing Dumbbell Lying Pullover On Exercise Ball?

Yes. You can achieve hypertrophy through progressive overload with bench presses, dumbbell or cable flyes, and pulldown variants that target similar shoulder mechanics. Focus on increasing load or time under tension, maintain strict technique, and cue scapular stability and deliberate eccentric control to ensure the pectorals receive the work.

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