10 Best Cable Deadlift Alternatives for Gym and Home

Ranked Cable Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Cable Deadlift 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

   Play demonstration

   1. Barbell Sumo Deadlift

   85% match

   • Glutes
   • Barbell
   • Advanced
   • Compound

   A good swap when you have a barbell to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
   2. Place a barbell on the ground in front of you, centered between your feet.
   3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
   4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
   5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
   6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Deadlift
2. Play demonstration

   2. Lever Deadlift

   83% match

   • Glutes
   • Lever
   • Intermediate
   • Compound

   A good swap when you have a lever machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Adjust the seat height and foot platform to your desired position.
   2. Sit on the machine with your back against the pad and your feet flat on the foot platform.
   3. Grasp the handles or the sides of the seat for stability.
   4. Engage your glutes and hamstrings, and push through your heels to lift the weight up.
   5. Keep your back straight and avoid rounding your shoulders.
   6. Extend your hips fully at the top of the movement, squeezing your glutes.
   7. Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Cable Deadlift
   • Balance: easier to stay steady on than the Cable Deadlift
3. Play demonstration

   3. Smith Deadlift

   83% match

   • Glutes
   • Smith-machine
   • Intermediate
   • Compound

   A good swap when you have a Smith machine to work with, and it still works the glutes.

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
   3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
   4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
   5. Stand up straight, fully extending your hips and knees.
   6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
   7. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: a machine, not a cable
   • Body position: standing, the same as the Cable Deadlift
   • Balance: easier to stay steady on than the Cable Deadlift
4. Play demonstration

   4. Dumbbell Deadlift

   81% match

   • Glutes
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, toes pointing forward.
   2. Hold a dumbbell in each hand, palms facing your body, arms extended downwards.
   3. Bend at your hips and knees, lowering the dumbbells towards the ground while keeping your back straight.
   4. Push through your heels and extend your hips and knees, lifting the dumbbells back up 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

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Deadlift
5. Play demonstration

   5. Trap Bar Deadlift

   81% match

   • Glutes
   • Trap-bar
   • Intermediate
   • Compound

   A good swap when you have a trap bar to work with, and it still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and the trap bar on the ground in front of you.
   2. Bend at the hips and knees to lower yourself down and grip the handles of the trap bar with an overhand grip.
   3. Keep your back straight and chest up as you begin to lift the trap bar off the ground by extending your hips and knees.
   4. As you lift, focus on driving through your heels and squeezing your glutes at the top of the movement.
   5. Lower the trap bar back down to the ground by bending at the hips and knees, keeping your back straight throughout the movement.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Deadlift
6. 

   6. Pull Through

   81% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
   2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.

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

   Why this matches

   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: a cable, the same as the Cable Deadlift
   • Body position: standing, the same as the Cable Deadlift
7. Play demonstration

   7. Barbell Rack Pull

   81% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a barbell on a rack at knee height.
   2. Stand with your feet shoulder-width apart, toes pointing slightly outwards.
   3. Bend at the hips and knees to lower yourself down and grip the barbell with an overhand grip, hands shoulder-width apart.
   4. Engage your core and lift the barbell by extending your hips and knees, pulling your shoulders back and squeezing your glutes at the top.
   5. Lower the barbell back down to the starting position by bending at the hips and knees.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Deadlift
8. Play demonstration

   8. Cable Pull Through (With Rope)

   80% match

   • Glutes
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand facing away from the cable machine with your feet shoulder-width apart.
   2. Grab the rope attachment with both hands and step forward, creating tension in the cable.
   3. Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
   4. Engage your glutes and hamstrings to pull your body back up 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: glutes, the same as the Cable Deadlift
   • Equipment: a cable, the same as the Cable Deadlift
   • Body position: standing, the same as the Cable Deadlift
9. Play demonstration

   9. Barbell One Arm Side Deadlift

   80% match

   • Glutes
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a barbell in one hand with an overhand grip.
   2. Keep your back straight and your core engaged.
   3. Bend at the hips and lower the barbell towards the outside of your leg, keeping your arm straight and your chest up.
   4. Lower the barbell as far as you can while maintaining good form.
   5. Pause for a moment, then slowly return to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Movement: deadlift hinge, the same as the Cable Deadlift
   • Primary muscle: glutes, the same as the Cable Deadlift
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Deadlift
   • Balance: harder to stay steady on than the Cable Deadlift
10. Play demonstration

    10. Barbell Deadlift

    79% match

    • Glutes
    • Barbell
    • Advanced
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and the barbell on the ground in front of you.
    2. Bend your knees and hinge at the hips to lower your torso and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and chest lifted as you drive through your heels to lift the barbell off the ground, extending your hips and knees.
    4. As you stand up straight, squeeze your glutes and keep your core engaged.
    5. Lower the barbell back down to the ground by bending at the hips and knees, keeping your back straight.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Movement: deadlift hinge, the same as the Cable Deadlift
    • Primary muscle: glutes, the same as the Cable Deadlift
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Deadlift