Cable Deadlift alternatives
The best alternative to the Cable Deadlift is the Barbell Deadlift: both hands share one bar, so you can load the most weight and add it in small jumps.
The Cable 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 Cable Deadlift’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Cable 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.
Cable 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.
Cable Deadlift alternatives on a cable machine
Cable Pull Through (With Rope)
Uses the same equipment, so it slots straight into your session, but the movement is different enough to give the muscle a new stimulus.
Cable 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.
Cable Deadlift alternatives with a barbell
Barbell Deadlift
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Good Morning
A barbell version you can load heavy and track week to week.
Cable 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.
Cable 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 Cable 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 Cable Deadlift, step by step →
Questions
What is the best alternative to the Cable Deadlift?
The Barbell Deadlift is the closest swap: it’s the same hip hinge and trains the same hamstring. Both hands share one bar, so you can load the most weight and add it in small jumps.
What can I do instead of the Cable 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 Cable Deadlift alternative work?
The Cable 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 Cable 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 Cable Deadlift. Switching back and forth every session makes progress harder to see.
Track Cable Deadlift in SPLYT
Cable 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.