Intermediate
DUMBBELL SUMO PULL THROUGH
Upper legs
Body Part
Glutes
Target Muscle
Dumbbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet wider than shoulder-width apart, toes pointed outwards.
2
Step:2 Hold a dumbbell with both hands in front of your body, arms extended.
3
Step:3 Bend your knees and lower your hips down into a squat position, keeping your back straight.
4
Step:4 Lower the dumbbell down between your legs, keeping your arms straight.
5
Step:5 Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
6
Step:6 Squeeze your glutes at the top of the movement, then lower the dumbbell back down between your legs.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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