10 Best Dumbbell One Arm Pullover Alternatives for Limited Equipment

The Dumbbell One Arm Pullover On Exercise Ball is done lying on your back with dumbbells. Ranked closest by our scoring: the Single-arm Push-up, the Raise Single Arm Push-up and the Superman Push-up.

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

Original Exercise: Dumbbell One Arm Pullover On Exercise Ball

Dumbbell One Arm Pullover On Exercise BallPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Latissimus Dorsi, Rhomboids

How to perform Dumbbell One Arm Pullover On Exercise Ball
  1. Sit on an exercise ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Hold a dumbbell with one hand and extend your arm straight up above your chest.
  3. Slowly lower the dumbbell behind your head while keeping your arm straight.
  4. Pause for a moment, then raise the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.
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Ranked Dumbbell One Arm Pullover On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm 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
    Single-arm Push-up

    1. Single-arm Push-up

    78% 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. Begin laying prone on the ground. Move yourself into a position supporting your weight on your toes and one arm. Your working arm should be placed directly under the shoulder, fully extended. Your legs should be extended, and for this movement you may need a wider base, placing your feet further apart than in a normal push-up.
    2. Maintain good posture, and place your free hand behind your back. This will be your starting position.
    3. Lower yourself by allowing the elbow to flex until you touch the ground.
    4. Descend slowly, and reverse direction be extending the arm to return to the starting position.

    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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  2. Raise Single Arm Push-upPlay demonstration

    2. Raise Single Arm Push-up

    77% match
    • Pectorals
    • Bodyweight
    • Advanced
    • 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. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position, using your chest muscles to lift your body.
    5. Repeat with the other arm extended.

    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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  3. Superman Push-upPlay demonstration

    3. Superman Push-up

    75% 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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Suspended Push-upPlay demonstration

    4. Suspended Push-up

    74% 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 One Arm Pullover On Exercise Ball
    • Equipment: a suspension trainer, not free weights
    • Body position: lying face down, not lying on your back
  5. Shoulder Tap Push-upPlay demonstration

    5. Shoulder Tap Push-up

    73% 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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  6. Archer Push UpPlay demonstration

    6. Archer Push Up

    72% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart.
    2. Extend one arm straight out to the side, parallel to the ground.
    3. Lower your body by bending your elbows, keeping your back straight and core engaged.
    4. Push back up to the starting position.
    5. Repeat on the other side, extending the opposite arm out to the side.
    6. Continue alternating sides 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 One Arm 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 One Arm Pullover On Exercise Ball
  7. Push-up Inside Leg KickPlay demonstration

    7. Push-up Inside Leg Kick

    70% 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. Lower your body towards the ground by bending your elbows, keeping your back straight and your core engaged.
    3. As you push back up, lift one leg off the ground and kick it out to the side, keeping it straight.
    4. Lower your leg back down and repeat the push-up, then switch to the other leg.
    5. Continue alternating leg kicks with each push-up repetition.

    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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Full Planche Push-upPlay demonstration

    8. Full Planche Push-up

    69% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
    2. Engage your core and lower your body down towards the ground, keeping your elbows close to your sides.
    3. As you lower yourself, lean your body forward and lift your feet off the ground, balancing on your hands.
    4. Continue to lower your body until your chest is just above the ground.
    5. Push through your hands and extend your arms to lift your body back up to the starting position.
    6. Maintain a straight line from your head to your heels throughout the movement.
    7. 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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  9. Push Up To Side Plank

    9. Push Up To Side Plank

    69% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Get into pushup position on the toes with your hands just outside of shoulder width.
    2. Perform a pushup by allowing the elbows to flex. As you descend, keep your body straight.
    3. Do one pushup and as you come up, shift your weight on the left side of the body, twist to the side while bringing the right arm up towards the ceiling in a side plank.
    4. Lower the arm back to the floor for another pushup and then twist to the other side.
    5. Repeat the series, alternating each side, for 10 or more reps.

    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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
  10. Drop Push UpPlay demonstration

    10. Drop Push Up

    68% 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 One Arm Pullover On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

Why You Might Need a Dumbbell One Arm Pullover On Exercise Ball Alternative

You might substitute this exercise because of shoulder pain, poor balance on the ball, lack of an exercise ball, or a desire to shift emphasis across the chest. The one-arm pullover places the glenohumeral joint in long-lever shoulder extension and challenges scapular control; that increases risk for impingement if you lack cuff strength. Choose alternatives that reduce unstable torque (for example, lying on a bench) or split the load bilaterally to lower shear and preserve pectoral activation. Cue: stop at neutral shoulder extension and keep the ribcage braced to limit lumbar compensation while still targeting the sternal and clavicular heads of the pecs.

Dumbbell One Arm Pullover On Exercise Ball FAQ

What muscles does Dumbbell One Arm Pullover On Exercise Ball work?

The exercise primarily stresses the pectoralis major, especially the sternal fibers, while also loading the latissimus dorsi, serratus anterior, and triceps as stabilizers. Biomechanically it combines shoulder extension and upper torso stabilization, so cue scapular retraction and a long eccentrically controlled descent to maximize chest tension.

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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