Dumbbell Swing Alternative
12 substitute exercises that target the same muscles
Kettlebell Swing
Barbell Clean Deadlift
Kettlebell Hang Clean
Barbell Split Clean
Barbell Deadlift
Barbell One-Arm Side Deadlift
Barbell Pause Deadlift
Deadlift
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Single Leg Bodyweight Deadlift with Arm and Leg Extended
Kettlebell Single-Arm Swing
Kettlebell Deadlift
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Swing trains
Primary Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Erector Spinae Quadriceps
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