dumbbell sumo pull through: technique and muscles worked

Animated demonstration of dumbbell sumo pull through

How to do this exercise

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.
Step:7 Repeat for the desired number of repetitions.

Equipment: Dumbbells
Body part: Thighs Glutes
Target muscle: Lower back Hamstrings Adductors Gluteus maximus
Secondary muscle: Forearms Trapezius Quadriceps Adductors

Hypertrophy grade

Good7 / 10

Nemeo’s take

The sumo squat is a formidable variation for building powerful legs and a shapely lower body. By adopting a wide foot stance with toes pointed outward, you shift the focus of work to the inner thighs. It is the “big brother” of the classic squat to target the adductors and glutes. Holding the dumbbell between the legs helps maintain a more upright posture, which relieves the lower back while placing a direct load on the posterior chain.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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dumbbell sumo pull through

How to do this exercise

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