5 Best Dumbbell Sumo Pull Through Alternatives for Glute Training

The Dumbbell Sumo Pull Through is done standing with dumbbells.

Original Exercise: Dumbbell Sumo Pull Through

Dumbbell Sumo Pull ThroughPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hamstrings, Quadriceps, Core

How to perform Dumbbell Sumo Pull Through
  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.
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Dumbbell Sumo Pull Through FAQ

What muscles does Dumbbell Sumo Pull Through work?

The exercise primarily targets the gluteus maximus, with significant recruitment of the hamstrings, adductors, and erector spinae. Cue: drive the hips forward against resistance to emphasize glute extension and reduce lumbar shear.

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