Dumbbell Pull Through
A hip hinge movement using a dumbbell that targets glutes and hamstrings to build posterior chain strength and hypertrophy; ideal for improving hip extension power.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Quads, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
6/10Erector Spinae
Abs
4/10Quads
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Hold a dumbbell with both hands between your legs, feet shoulder-width apart, knees slightly bent. Hinge at hips to let dumbbell hang forward.
- Hinge forward at hips, pushing butt back while keeping back flat.
- Allow dumbbell to swing forward between legs.
- Drive hips forward to stand tall, squeezing glutes at top.
- Lower dumbbell by reversing the hinge motion.
- Maintain slight knee bend throughout.
Coaching Tips
Form Cues
- Push hips back
- Keep chest up
- Squeeze glutes to stand
- Back flat always
- Knees soft
Breathing
Inhale as you hinge forward; exhale as you drive hips forward and stand.
Tempo
2-0-1
Range of Motion
Hinge until torso is near parallel to floor; extend hips fully at top without arching back.
Safety
Safety Notes
- Avoid if lower back issues present
- Use lighter weight if new to hinging
- Stop if pain in back or hips
- Maintain neutral spine throughout
Spotting
Spot from behind for heavy sets; assist by supporting hips during lift if needed.
Common Mistakes
- Rounding back during hinge
- Locking knees
- Using arms to pull
- Incomplete hip extension
- Overarching lower back at top
When to Avoid
- Acute lower back pain
- Hip impingement
Flexibility Needed
- Adequate hip hinge mobility
- Thoracic spine flexibility
Build Up First
- Master basic hip hinge
- Competent deadlift form
Also known as
DB Pull Through, Standing Dumbbell Pull Through
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