10 Best Dumbbell Pullover On Exercise Ball Alternatives for No Exercise Ball

The 10 Best Dumbbell Pullover On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Pullover 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.

1. 

   1. Bent-arm Dumbbell Pullover

   96% match

   Pectorals · Intermediate · Compound

   Pick this when you want to work the pectorals with less balance to manage.

   • Dumbbell

   How to perform it

   1. Place a dumbbell standing up on a flat bench.
   2. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
   3. Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
   4. While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
   5. At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
   6. Hold the weight on the initial position for a second and repeat the motion for the prescribed 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 On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Pullover On Exercise Ball
   • Body position: lying on your back, the same as the Dumbbell Pullover On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Pullover On Exercise Ball
2. Play demonstration

   2. Barbell Decline Pullover

   94% match

   Pectorals · Intermediate · 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 down on a decline bench with your head lower than your hips and your feet secured.
   2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
   3. Extend your arms above your chest, keeping a slight bend in your elbows.
   4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
   5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
   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 On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Pullover On Exercise Ball
   • Body position: lying on your back, the same as the Dumbbell Pullover On Exercise Ball
   • Balance: easier to stay steady on than the Dumbbell Pullover On Exercise Ball
3. Play demonstration

   3. Dumbbell Decline Twist Fly

   94% match

   Pectorals · Intermediate · Isolation

   It uses the same equipment and still works the pectorals.

   • Dumbbell

   How to perform it

   1. Lie down on a decline bench with your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended straight up over your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. As you lower the dumbbells, twist your wrists so that your palms face forward at the bottom of the movement.
   5. Reverse the motion and bring the dumbbells back up to the starting position, squeezing your chest muscles at the top.
   6. 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 On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Pullover On Exercise Ball
   • Body position: lying on your back, the same as the Dumbbell Pullover On Exercise Ball

4. 4. Incline Dumbbell Flyes - With A Twist

   94% match

   Pectorals · Intermediate · Isolation

5. Play demonstration

   5. Dumbbell Fly 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 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.

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

   Why this matches

   • Primary muscle: pectorals, the same as the Dumbbell Pullover On Exercise Ball
   • Body position: lying on your back, the same as the Dumbbell Pullover On Exercise Ball

6. 6. Dumbbell Incline Fly On Exercise Ball

   94% match

   Pectorals · Intermediate · Isolation

7. Play demonstration

   7. Dumbbell Decline Fly

   93% match

   Pectorals · Beginner · Isolation

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

   • Dumbbell

   How to perform it

   1. Lie on a decline bench with your feet secured and your head lower than your hips.
   2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
   3. Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
   4. Pause for a moment, then squeeze your chest muscles to bring the dumbbells 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 On Exercise Ball
   • Equipment: free weights, the same as the Dumbbell Pullover On Exercise Ball
   • Body position: lying on your back, the same as the Dumbbell Pullover On Exercise Ball

8. 8. Dumbbell Fly

   93% match

   Pectorals · Intermediate · Isolation

9. 9. Incline Dumbbell Flyes

   93% match

   Pectorals · Beginner · Isolation

10. 10. Dumbbell One Leg Fly On Exercise Ball

    92% match

    Pectorals · Intermediate · Isolation