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Upper Legs Exercise · Dumbbell

Dumbbell Sumo Pull Through form demonstration - targeted for Glutes Upper Legs workouts

Dumbbell Sumo Pull Through

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.

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Also known as: Db Sumo Pull Through, Dumbell Sumo Pull Through

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Dumbbell Sumo Pull Through

  1. Set your feet wider than shoulder width with your toes turned outward.
  2. Grip a dumbbell with both hands, arms extended in front of your body.
  3. Bend your knees to sink your hips into a squat, keeping your back straight.
  4. Let the dumbbell drop down between your legs while keeping your arms straight.
  5. Push through your heels and drive your hips forward, pulling the dumbbell up in front of your body.
  6. Contract your glutes hard at the top, then lower the dumbbell back down between your legs.
  7. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Quick Exercise Facts

Movement Type Movement reference
Equipment Dumbbell
Main Muscle Glutes
Supporting Muscles Quadriceps, Core

Practice and progression

Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

  • Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
  • Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
  • Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

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Training Science & Related Fitness Tools

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Dumbbell Sumo Pull Through mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Core.

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FAQ

What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
What equipment do I need for the Dumbbell Sumo Pull Through?
You do the Dumbbell Sumo Pull Through with a dumbbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
What form mistake should I watch for on the Dumbbell Sumo Pull Through?
One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
How many sets and reps should I perform on the Dumbbell Sumo Pull Through?
Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.
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