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Exercise 2808 · REF BmrwWzo

Dumbbell Sumo Pull Through exercise animation

Dumbbell Sumo Pull Through

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Widening the stance and hinging at the hips with the weight held between the legs teaches the hip-hinge pattern without the lower back ever having to round to reach the floor. It's often used to groom a cleaner deadlift setup, since the pull-through pattern makes the hip drive obvious in a way a loaded barbell can obscure.

How to Do the Dumbbell Sumo Pull Through

  1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
  2. Hold a dumbbell with both hands in front of your body, arms extended.
  3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
  4. Lower the dumbbell down between your legs, keeping your arms straight.
  5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
  6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Dumbbell Sumo Pull Through primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through primarily targets the glutes, with the hamstrings and quadriceps, core assisting.
What equipment do I need for the Dumbbell Sumo Pull Through?
The Dumbbell Sumo Pull Through is done with a dumbbell.
What's a good alternative to the Dumbbell Sumo Pull Through?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.