10 Best Dumbbell Deadlift Alternatives for Posterior Chain Strength

The Dumbbell Deadlift is done standing with dumbbells. Ranked closest by our scoring: the Barbell Sumo Deadlift, the Trap Bar Deadlift and the Barbell Rack Pull. A harder version, the Dumbbell Clean, is listed below as a progression rather than a swap.

The Dumbbell Deadlift has you hold a dumbbell in each hand, bend at your hips and knees, then push through your heels to stand tall. The Barbell Sumo Deadlift keeps that drive through the heels but moves the load to one barbell centered between your feet, with a stance wider than shoulder-width and toes pointing out, so you can load far more plates. Staying with dumbbells, the Dumbbell Straight Leg Deadlift keeps your knees only slightly bent, so your hips do more work.

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

Original Exercise: Dumbbell Deadlift

Dumbbell DeadliftPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Lower Back

How to perform Dumbbell Deadlift
  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.
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Ranked Dumbbell Deadlift Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Barbell Sumo DeadliftPlay demonstration

    1. Barbell Sumo Deadlift

    95% 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 Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  2. Trap Bar DeadliftPlay demonstration

    2. Trap Bar Deadlift

    94% 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 Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  3. Dumbbell CleanPlay demonstration

    Progression

    3. Dumbbell Clean

    94% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Bend your knees and lower your hips into a squat position, keeping your back straight and chest up.
    3. Explosively extend your hips and knees, driving through your heels to jump off the ground.
    4. As you jump, shrug your shoulders and pull the dumbbells up towards your shoulders, keeping them close to your body.
    5. Catch the dumbbells at shoulder height, with your elbows pointing forward and your palms facing up.
    6. Lower the dumbbells back down to the starting position by reversing 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
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  4. Barbell Rack PullPlay demonstration

    4. Barbell Rack Pull

    91% 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 Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  5. Barbell DeadliftPlay demonstration

    5. Barbell Deadlift

    90% 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 Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  6. Barbell One Arm Side DeadliftPlay demonstration

    6. Barbell One Arm Side Deadlift

    86% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    Pick this when you want a harder single-arm version that still works the glutes.

    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 Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
    • Balance: harder to stay steady on than the Dumbbell Deadlift
  7. Dumbbell Straight Leg DeadliftPlay demonstration

    7. Dumbbell Straight Leg Deadlift

    86% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
    2. Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing your torso to lean forward.
    3. Continue lowering the dumbbells until you feel a stretch in your hamstrings, keeping your knees slightly bent.
    4. Pause for a moment at the bottom, then engage your glutes and hamstrings to lift your torso 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 Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  8. Kettlebell SwingPlay demonstration

    8. Kettlebell Swing

    85% match
    • Glutes
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
    2. Hold the kettlebell with both hands in front of your body, arms extended.
    3. Bend your knees slightly and hinge at the hips, pushing your butt back.
    4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
    5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
    6. Allow the kettlebell to swing back down between your legs and repeat the movement 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 Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
  9. Dumbbell Single Leg Deadlift With Stepbox SupportPlay demonstration

    9. Dumbbell Single Leg Deadlift With Stepbox Support

    85% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet hip-width apart, holding a dumbbell in your right hand.
    2. Place your left foot on a stepbox or elevated surface behind you.
    3. Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.
    4. As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.
    5. Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.
    6. 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
    • Movement: deadlift hinge, the same as the Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: free weights, the same as the Dumbbell Deadlift
    • Body position: standing, the same as the Dumbbell Deadlift
    • Balance: harder to stay steady on than the Dumbbell Deadlift
  10. Cable DeadliftPlay demonstration

    10. Cable Deadlift

    85% match
    • Glutes
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand facing the cable machine with your feet shoulder-width apart.
    2. Bend at the hips and knees, lowering your torso until your back is parallel to the ground.
    3. Grasp the cable handles with an overhand grip, keeping your arms straight and your shoulders back.
    4. Engage your glutes and hamstrings to lift the cable handles, extending your hips and standing up straight.
    5. Pause for a moment at the top, then slowly lower the cable handles back down to the starting position.
    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 Dumbbell Deadlift
    • Primary muscle: glutes, the same as the Dumbbell Deadlift
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Dumbbell Deadlift

Why You Might Need a Dumbbell Deadlift Alternative

Lifters look for a Dumbbell Deadlift swap when the gym's dumbbells stop short of what their legs can pull, when only a barbell or trap bar is free, or when training at home with a single kettlebell, or one dumbbell and a stepbox. Bending at the hips and knees, keeping your back straight as you lower the weight, then pushing through your heels to stand tall, is the part worth keeping. A barbell or trap bar lets you load far more plates than two dumbbells, a kettlebell keeps the load close and quick to swing, and the stepbox variation puts the work on one leg while the other rests behind you on a box. Pick a swap by what equipment is actually free.

How to Choose the Right Dumbbell Deadlift Substitute

If you have a barbell or a trap bar, the Barbell Sumo Deadlift or the Trap Bar Deadlift let you load more plates than two dumbbells ever will; the sumo version takes a wide stance with toes turned out, and the trap bar version has you grip handles rather than a straight bar. The Barbell Rack Pull starts the bar higher off the floor, so you can still load it heavy through a shorter range. Staying with dumbbells, the Dumbbell Straight Leg Deadlift keeps your knees only slightly bent so your hips do the hinging instead of your knees. At home, the Kettlebell Swing turns the same bend and drive into a faster, swinging rep, while the Dumbbell Single Leg Deadlift With Stepbox Support asks one leg to do the work while a stepbox supports the other foot.

Dumbbell Deadlift FAQ

Can I do the Dumbbell Deadlift at home?

Yes. The Dumbbell Straight Leg Deadlift needs the same dumbbells you already own, taken with an overhand grip, but keeps your knees only slightly bent so your hips do the hinging and your hamstrings feel more of the stretch. The Kettlebell Swing needs only one kettlebell and turns the same bend and drive into a quicker, swinging rep. The Dumbbell Single Leg Deadlift With Stepbox Support adds a stepbox if you have one, and works one leg at a time.

How do I load more weight than two dumbbells allow?

Move to a barbell. The Barbell Sumo Deadlift, the Trap Bar Deadlift and the Barbell Deadlift all let you load a full bar, and the Barbell Rack Pull starts the bar higher so you can still load it heavy through a shorter range. Pick whichever bar your gym has free.

What if I only have one kettlebell to train with?

The Kettlebell Swing is built for exactly that. You hold one kettlebell with both hands and swing it up from the same bent over start, turning the bend and drive into a faster, rhythmic rep instead of a slow lift. It needs far less space than a barbell and no rack.

How do I work one leg at a time instead of both?

The Dumbbell Single Leg Deadlift With Stepbox Support is built for that: you lift one leg behind you onto a stepbox while the other leg does the hinge and stands back up alone. The Barbell One Arm Side Deadlift works one side instead: you hold the bar in one hand, keep both feet planted and your chest up, and hinge to lower it down the outside of your leg.

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