How to do the Dumbbell Sumo Pull Through
Dumbbell Sumo Pull Through is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Quadriceps.
Dumbbell Sumo Pull Through demonstration · © GymiaFit
Dumbbell Sumo Pull Through at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quadriceps, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Sumo Pull Through step by step
- 1Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- 2Hold a dumbbell with both hands in front of your body, arms extended.
- 3Bend your knees and lower your hips down into a squat position, keeping your back straight.
- 4Lower the dumbbell down between your legs, keeping your arms straight.
- 5Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
- 6Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
- 7Repeat for the desired number of repetitions.
Dumbbell Sumo Pull Through — questions
What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through primarily targets the Glutes. It also recruits the Hamstrings, Quadriceps, Core as secondary movers.
What equipment do I need for the Dumbbell Sumo Pull Through?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Sumo Pull Through suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Sumo Pull Through?
Dumbbell Clean, Dumbbell Step-up, Dumbbell Bench Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Sumo Pull Through demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.