Barbell Deadlift alternatives
The best alternative to the Barbell Deadlift is the Dumbbell Romanian Deadlift: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
The Barbell Deadlift is a hip hinge: bending at the hips with a flat back, so the hamstrings and glutes do the lifting. Every swap below keeps that movement and the same main muscle, so it can take the Barbell Deadlift’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Barbell Deadlift alternatives with dumbbells
Dumbbell Romanian Deadlift
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Deadlift
Needs only a pair of dumbbells, and each side has to pull its own weight.
Barbell Deadlift alternatives with resistance bands
Band Pull Through
Resistance climbs as the band stretches, so the rep is hardest where you’re strongest, and the band fits in a bag.
Band Stiff Leg Deadlift
A band version for home or travel; choke it shorter to make it harder.
Barbell Deadlift alternatives on a cable machine
Cable Pull Through (With Rope)
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Deadlift
On the cable stack, so the weight changes in small steps and the tension never drops off.
Barbell Deadlift alternatives on a machine
Lever Deadlift
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter.
Barbell Deadlift alternatives with a barbell
Barbell Good Morning
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Barbell Deadlift alternatives on a Smith machine
Smith Deadlift
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
Barbell Deadlift alternatives with a kettlebell
Kettlebell Swing
The weight sits off-centre from the handle, which adds grip and stabiliser work.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Barbell Deadlift. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Barbell Deadlift, step by step →
Questions
What is the best alternative to the Barbell Deadlift?
The Dumbbell Romanian Deadlift is the closest swap: it’s the same hip hinge and trains the same hamstring. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
What can I do instead of the Barbell Deadlift at home?
Band Pull Through, Band Stiff Leg Deadlift, Kettlebell Swing and Dumbbell Romanian Deadlift all work with a pair of dumbbells or a band and keep the same movement: bending at the hips with a flat back, so the hamstrings and glutes do the lifting.
What muscles should a Barbell Deadlift alternative work?
The Barbell Deadlift works your hamstrings, glutes, spine, forearms and quadriceps. A good substitute keeps the movement the same, bending at the hips with a flat back, so the hamstrings and glutes do the lifting, so the same muscles do the work even if the equipment changes.
Can I replace the Barbell Deadlift completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Barbell Deadlift. Switching back and forth every session makes progress harder to see.
Track Barbell Deadlift in SPLYT
Barbell Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.