glutesdumbbell
dumbbell sumo pull through
dumbbell sumo pull through is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet wider than shoulder-width apart, toes pointed outwards.
Step 2. Hold a dumbbell with both hands in front of your body, arms extended.
Step 3. Bend your knees and lower your hips down into a squat position, keeping your back straight.
Step 4. Lower the dumbbell down between your legs, keeping your arms straight.
Step 5. Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Step 6. Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepscore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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