TETSUDumbbell Sumo Pull Through
The Dumbbell Sumo Pull Through is a dumbbell exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Sumo Pull Through
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
- Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through primarily targets the glutes. The hamstrings, quadriceps and core work as supporting muscles.
What equipment do I need for the Dumbbell Sumo Pull Through?
You need a dumbbell to perform the Dumbbell Sumo Pull Through.
How many sets and reps of the Dumbbell Sumo Pull Through should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Sumo Pull Through works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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