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 Superman Push-up, the Suspended Push-up and the Drop Push Up.

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

Original Exercise: Dumbbell Pullover Hip Extension On Exercise Ball

Dumbbell Pullover Hip Extension On Exercise BallPlay demonstration
Primary muscle
Pectorals
Equipment
Dumbbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Triceps, Shoulders, Core

How to perform Dumbbell Pullover Hip Extension On Exercise Ball
  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.
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Ranked 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. 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

    81% 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 Pullover Hip Extension 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

    80% 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 Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball
  3. Drop Push UpPlay demonstration

    3. Drop Push Up

    76% 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 Pullover Hip Extension On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  4. Pike-to-cobra Push-upPlay demonstration

    4. Pike-to-cobra Push-up

    76% 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 Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball
  5. Chest Dip On Straight BarPlay demonstration

    5. Chest Dip On Straight Bar

    76% 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 Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball
  6. Push And Pull BodyweightPlay demonstration

    6. Push And Pull Bodyweight

    76% 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 Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball
  7. Push-up PlusPlay demonstration

    7. Push-up Plus

    76% 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 Pullover Hip Extension On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
  8. Modified Hindu Push-upPlay demonstration

    8. Modified Hindu Push-up

    75% 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 Pullover Hip Extension 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 Pullover Hip Extension On Exercise Ball
  9. Full Planche Push-upPlay demonstration

    9. Full Planche Push-up

    75% 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 Pullover Hip Extension On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back
    • Balance: harder to stay steady on than the Dumbbell Pullover Hip Extension On Exercise Ball
  10. Push-up On Lower ArmsPlay demonstration

    10. Push-up On Lower Arms

    75% 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 Pullover Hip Extension On Exercise Ball
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not lying on your back

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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