Dumbbell Sumo Pull Through
Built around independent dumbbell loading, Dumbbell Sumo Pull Through earns a place on leg day and builds control through the whole range.
How to do 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.
Dumbbell Sumo Pull Through Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Sumo Pull Through Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Dumbbell Sumo Pull Through
Swap Dumbbell Sumo Pull Through For
Dumbbell Sumo Pull Through — Frequently Asked Questions
How do you 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Sumo Pull Through work?
The Dumbbell Sumo Pull Through primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Sumo Pull Through should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Sumo Pull Through good for beginners?
Not usually. The Dumbbell Sumo Pull Through is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Sumo Pull Through?
Try the Barbell High Bar Squat, Resistance Band Hip Thrusts On Knees (female) or the Sled 45° Leg Press (back POV). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
