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Hamstrings · Dumbbell · Beginner

How to do Dumbbell Sumo Pull Through

The dumbbell sumo pull through is a lower body exercise that targets the glutes, with secondary emphasis on the hamstrings, quadriceps, and core. It involves a wide-stance squat and a hip hinge movement, using a dumbbell for resistance.

Dumbbell Sumo Pull Through demonstration
Primary muscles
Hamstrings and Glutes
Also works
Quadriceps and Core
Equipment
Dumbbell
Level
Beginner
Category
Legs

How to do Dumbbell Sumo Pull Through, step by step

  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

Dumbbell Sumo Pull Through works your hamstrings and glutes as the main movers, with help from your quadriceps and core.

Track Dumbbell Sumo Pull Through in SPLYT

Dumbbell Sumo Pull Through is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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