Dumbbell Push-Up Pull-Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Dumbbell Push-Up Pull-Through is a dynamic exercise that combines a traditional push-up with a dumbbell drag or pull-through motion, effectively engaging the abs as the primary target while also activating the shoulders as a secondary muscle group. This movement challenges core stability and upper body strength simultaneously, requiring controlled coordination as one hand pulls the dumbbell across the body after each push-up. The exercise is performed using a single dumbbell on the floor, and proper form is crucial to maintain balance, maximize core engagement, and prevent unnecessary strain on the shoulders or lower back.
How to Perform
Place a dumbbell on the floor next to one hand and get into a high plank position with hands shoulder-width apart and feet slightly wider than hip-width.
Engage your core, keep your back flat, and maintain a neutral spine.
Lower your chest toward the floor by performing a push-up while keeping your body stable.
Press back up to the starting plank position.
Reach across with the opposite hand to pull the dumbbell under your chest to the other side, keeping your hips stable and preventing rotation.
Return your hand to the floor and prepare for the next push-up.
Repeat the push-up and alternate the dumbbell pull-through after each rep, maintaining controlled movements and core engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout to prevent your hips from sagging or rotating.
Use a controlled motion when pulling the dumbbell to avoid shifting your weight too abruptly.
Maintain a flat back and neutral spine to protect your lower back.
Position your feet slightly wider than hip-width for better stability during the pull-through.
Avoid locking your elbows completely at the top of the push-up to reduce shoulder strain.
Focus on pulling the dumbbell smoothly under your chest rather than rushing the movement.
Breathe steadily, exhaling on the push-up and inhaling while pulling the dumbbell.
Start with a lighter dumbbell to master form before increasing weight.
Keep your shoulders away from your ears to prevent unnecessary tension.
Engage your abs actively during both the push-up and pull-through phases.
How Not to Perform
Do not let your hips sag or rotate during the push-up or dumbbell pull-through.
Do not use momentum to swing the dumbbell across instead of controlled pulling.
Do not arch or round your back, which can strain the lower back.
Do not lift your shoulders toward your ears; keep them stable and down.
Do not lock your elbows fully at the top of the push-up.
Do not place your feet too close together, which reduces stability.
Do not rush the movement; perform each rep with controlled speed.
Do not hold your breath; maintain steady breathing throughout.
Do not use a dumbbell that is too heavy, compromising form and core engagement.
Do not let your hand drag the dumbbell too far from the body, which shifts focus away from the abs.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
