10 Best Dumbbell Pullover Hip Extension Alternatives for No Exercise Ball

The Dumbbell Pullover Hip Extension On Exercise Ball is done lying on your back with dumbbells. Ranked closest by our scoring: the Dumbbell Bench Press With Neutral Grip, the Dumbbell Lying Pullover On Exercise Ball and the Barbell Wide Reverse Grip Bench Press.

Dumbbell Pullover Hip Extension On Exercise BallWatch the Dumbbell Pullover Hip Extension On Exercise Ball

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Pullover Hip Extension On Exercise Ball

The steps for the Dumbbell Pullover Hip Extension On Exercise Ball itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders, core · Dumbbell · Advanced · Compound

  1. Sit on an exercise ball with your feet flat on the ground and the dumbbell resting on your thighs.
  2. Slowly walk your feet forward, rolling the exercise ball down your back until your head, neck, and upper back are supported on the ball.
  3. Hold the dumbbell with both hands and extend your arms straight up over your chest, keeping a slight bend in your elbows.
  4. Lower the dumbbell behind your head, keeping your arms straight and maintaining control.
  5. Pause for a moment, then raise the dumbbell back to the starting position.
  6. While keeping your arms extended, lift your hips off the ground, squeezing your glutes and engaging your core.
  7. Lower your hips back down to the starting position.
  8. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Pullover Hip Extension On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Pullover Hip Extension On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell Bench Press With Neutral Grip

    1. Dumbbell Bench Press With Neutral Grip

    97% match

    Pectorals · Intermediate · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Dumbbell
    How to perform it
    1. Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
    2. Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
    3. Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
    4. Pause, then extend the elbow and return to the starting position.

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

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell Pullover Hip Extension On Exercise Ball
  2. Dumbbell Lying Pullover On Exercise BallPlay demonstration

    2. Dumbbell Lying Pullover On Exercise Ball

    94% match

    Pectorals · Intermediate · Isolation

    A good swap when you have a stability ball to work with, and it still works the pectorals.

    • Stability-ball
    How to perform it
    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.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
  3. Barbell Wide Reverse Grip Bench PressPlay demonstration

    3. Barbell Wide Reverse Grip Bench Press

    93% match

    Pectorals · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the barbell with a wide reverse grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
    4. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your wrists straight.
    5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Body position: lying on your back, the same as the Dumbbell Pullover Hip Extension On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell Pullover Hip Extension On Exercise Ball

Dumbbell Pullover Hip Extension On Exercise Ball FAQ

What muscles does Dumbbell Pullover Hip Extension On Exercise Ball work?

The primary target is the pectoralis major via shoulder extension and horizontal adduction, with secondary loading of the latissimus dorsi and triceps during the pull. The exercise also recruits serratus anterior and scapular stabilizers for control, while the hip extension component engages the glutes and hamstrings to maintain the bridge position.

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