# Dumbbell Pull-Through

URL: https://heatsy.app/ex/dumbbell-pull-through

Also known as: DB Pull-Through, Dumbbell Pull Through, Dumbbell Between-the-Legs Hinge

Body region: Glutes, Legs, Back

## Muscles

- Main: Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Erector Spinae, Adductor Magnus
- Holds: Latissimus Dorsi, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with feet a little wider than hip-width, holding one dumbbell in both hands between your legs.
2. Hinge back, sending the hips behind you, and let the dumbbell travel back between the thighs.
3. Keep the back flat and the arms straight.
4. Drive the hips forward and squeeze the glutes to stand tall.

### Cues

- The arms stay straight; the hips move the weight.
- Keep the chest up and the spine neutral.
- Feel the hamstrings load at the bottom.

### Common mistakes

- Rounding the back.
- Squatting down instead of hinging back.
- Pulling the weight with the arms.

## Variations

- [Sumo Dumbbell Pull Through](https://heatsy.app/ex/sumo-dumbbell-pull-through)

## Alternatives

- [Band Pull-Through](https://heatsy.app/ex/band-pull-through)
- [Cable Pull-Through](https://heatsy.app/ex/cable-pull-through)