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Upper Legs Exercise · Dumbbell

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. 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.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.