Dumbbell Sumo Squat to Upright Row
Master the ultimate total-body hybrid. This fluid movement targets your glutes, inner thighs, and shoulders simultaneously for maximum efficiency and an elevated heart rate. Move better, get stronger.
The Dumbbell Sumo Squat to Upright Row is a compound exercise that mainly works the glutes & hips, quads, shoulders and traps, with help from the hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Sumo Squat to Upright Row Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris); Side Shoulder (lateral deltoid); Upper Traps (trapezius, upper fibers)
Secondary
Hamstrings
How to do the Dumbbell Sumo Squat to Upright Row
Setup
Stand with feet wider than shoulder-width apart, toes pointed slightly outward.
Hold a dumbbell in each hand, resting in front of your thighs with palms facing your body.
Movement
Sumo Squat: Lower your hips back and down, keeping your chest up and knees tracking over your toes. Ensure your weight stays in your heels.
Upright Row: As you drive through your heels to return to a standing position, pull the dumbbells upward along your torso toward your chest.
Elbow Positioning: Keep your elbows leading the movement, rising higher than your wrists at the top of the row.
Controlled Return: Lower the dumbbells back down with control as you transition smoothly into your next squat repetition.
Dumbbell Sumo Squat to Upright Row FAQs
What muscles does the Dumbbell Sumo Squat to Upright Row work?
The Dumbbell Sumo Squat to Upright Row mainly works the glutes & hips, quads, shoulders and traps, with help from the hamstrings. The main muscles are the gluteus maximus, quadriceps femoris, lateral deltoid and trapezius.
What equipment do you need for the Dumbbell Sumo Squat to Upright Row?
Dumbbells.
Is the Dumbbell Sumo Squat to Upright Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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