How To Do Dumbbell Deadlifts For Beginners & Seniors

Dumbbell Deadlifts For Seniors & Beginners

The dumbbell deadlift exercise mainly targets your hamstrings (back of your thighs), glutes, lower back & spine.

Read here to learn how to do dumbbell deadlift exercise perfectly with tips & VIDEO demonstrating it’s correct form, technique & proper movements. 

Note: The video is given at the end of this article. After reading the full article, watch the video.

How To Perform Dumbbell Deadlifts?

For beginners, I recommend that they begin with five to ten lb. dumbbells. Over time as they become more comfortable with the movement, their targeted muscles will gain strength and the range of motion will also increase. As these things happen, they can increase weight of the dumbbells gradually.

Start Position

(i) Grab a pair of dumbbells with an overhand grip. Hold them at arm’s length in front of your thighs. 

(ii) Stand with your feet hip-width apart. Slightly bend your knees. Tighten your core, as you would do if someone were going to punch you in your belly.


(i) Hinge at your hips and lower the dumbbells slowly in controlled movements, without changing the bend in your knees and keeping your back straight.

(ii) While you lower the dumbbells, keep them as close to your body as possible. You can lower the dumbbells to a depth that is comfortable for you.

(iii) Pause, then raise the dumbbells back to the start position, keeping your back straight. This completes one rep.

(iv) Perform the desired number of reps. 

Tips To Maximize Dumbbell Deadlift Exercise Benefits

(i) Your movements should be slow & controlled.

(ii) Keep your back straight, with natural curve at lower back, all through the movements.

(iii) It’s ok, if you have to bend more at the knees. But if you want to focus more on your hamstrings, you should try to hold the starting angle at the knees.

(iv) The range of motion in this exercise vary for each person, so lower the dumbbells as much as you can do comfortably. As your hamstrings gain strength, you can gradually increase range of motion and weight.

(v) Exhale while your raise the dumbbells, and inhale as you lower them.

Watch This Video To Learn The Correct Form & Proper Technique To Do Dumbbell Deadlifts


Please enter your comment!
Please enter your name here