10 Best Exercise Ball Alternating Arm Ups Alternatives for Home Gyms

Exercise Ball Alternating Arm Ups are done lying face down with a stability ball. Ranked closest by our scoring: the Bodyweight Standing One Arm Row (With Towel), the Bodyweight Standing One Arm Row and the Bodyweight Standing Row (With Towel).

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

Original Exercise: Exercise Ball Alternating Arm Ups

Exercise Ball Alternating Arm UpsPlay demonstration
Primary muscle
Lats
Equipment
Stability-ball
Difficulty
Beginner
Type
Compound

Secondary muscles: Shoulders, Core

How to perform Exercise Ball Alternating Arm Ups
  1. Sit on the stability ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in each hand with your palms facing inwards and your arms extended down by your sides.
  3. Engage your core and slowly lift one arm up towards your shoulder, keeping your elbow slightly bent.
  4. Pause for a moment at the top, then slowly lower your arm back down to the starting position.
  5. Repeat the movement with the other arm.
  6. Continue alternating arms for the desired number of repetitions.
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Ranked Exercise Ball Alternating Arm Ups Alternatives

10 substitutes, ranked by how closely each one matches Exercise Ball Alternating Arm Ups 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
    Bodyweight Standing One Arm Row (With Towel)Play demonstration

    1. Bodyweight Standing One Arm Row (With Towel)

    85% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

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

    Why this matches
    • Primary muscle: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
  2. Bodyweight Standing One Arm RowPlay demonstration

    2. Bodyweight Standing One Arm Row

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
  3. Bodyweight Standing Row (With Towel)Play demonstration

    3. Bodyweight Standing Row (With Towel)

    84% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and 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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
  4. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    4. Bodyweight Standing Close-grip One Arm Row

    80% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
  5. Bodyweight Standing Close-grip RowPlay demonstration

    5. Bodyweight Standing Close-grip Row

    79% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. 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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than Exercise Ball Alternating Arm Ups
  6. Bodyweight Standing RowPlay demonstration

    6. Bodyweight Standing Row

    79% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. 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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than Exercise Ball Alternating Arm Ups
  7. Muscle-up (On Vertical Bar)Play demonstration

    7. Muscle-up (On Vertical Bar)

    69% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
    4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
    5. Pause for a moment at the top, then slowly lower yourself 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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: hanging, not lying face down
  8. Suspended RowPlay demonstration

    8. Suspended Row

    69% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: a suspension trainer, not bodyweight only
    • Body position: hanging, not lying face down
    • Balance: easier to stay steady on than Exercise Ball Alternating Arm Ups
  9. One Arm Towel RowPlay demonstration

    9. One Arm Towel Row

    69% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Primary muscle: upper back, not lats
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: standing, not lying face down
  10. Inverted RowPlay demonstration

    10. Inverted Row

    68% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    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: lats, the same as Exercise Ball Alternating Arm Ups
    • Equipment: bodyweight only, the same as Exercise Ball Alternating Arm Ups
    • Body position: hanging, not lying face down
    • Balance: easier to stay steady on than Exercise Ball Alternating Arm Ups

Why You Might Need an Exercise Ball Alternating Arm Ups Alternative

Common reasons to substitute include lack of a stability ball, shoulder or neck pain from unsupported prone lifting, or the need for heavier progressive overload. The exercise demands unilateral shoulder extension and anti-rotation stability; if you can't safely maintain spinal alignment or scapular control the lats won't receive full tension. Replacements let you change the pull plane (horizontal vs vertical), add external load, or provide chest support to reduce lumbar shear. For rehab or pain, pick supported variants that limit shoulder impingement and emphasize scapular depression and controlled eccentric lengthening.

Exercise Ball Alternating Arm Ups FAQ

What muscles does Exercise Ball Alternating Arm Ups work?

It primarily targets the latissimus dorsi, with secondary activation of the posterior deltoid, rhomboids, and teres major; the erector spinae and obliques stabilize the trunk. Biomechanically the move emphasizes unilateral shoulder extension and adduction, cue to retract the scapula and avoid lumbar extension to maximize lat loading.

What is the best bodyweight alternative to Exercise Ball Alternating Arm Ups?

The inverted row is the best bodyweight substitute because it preserves the horizontal pull and core stabilization demands. Set chest-to-bar height, keep a rigid plank from heels to head, and squeeze the scapula together as you pull; elevating the feet increases difficulty and lat recruitment.

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