Dumbbell Sumo Pull Through
Expert Advice
Focus on hinging at the hips and keeping your spine neutral to engage the glutes and hamstrings effectively.
How-to-do Steps
- Stand with feet wider than shoulder-width apart, toes pointed out, and a dumbbell on the floor between your legs.
- Squat down and grasp the dumbbell with both hands.
- Keep your chest up and back straight as you drive through your heels to stand up, pulling the dumbbell through your legs.
- Squeeze your glutes at the top of the movement.
- Return to the starting position in a controlled manner and repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Sumo Pull Through primarily targets the Lats, Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats33%
Glutes33%
Secondary
Quads17%
Hamstrings17%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Sumo Pull Through work?
Dumbbell Sumo Pull Through primarily targets the Lats, Glutes. Secondary muscles involved include Quads, Hamstrings. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Sumo Pull Through?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Sumo Pull Through suitable for beginners?
Dumbbell Sumo Pull Through is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
