Dumbbell Front Rack Carry
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Clean a dumbbell to each shoulder in the front rack position: rest one end of each bell on the front of the shoulder, elbows pointing forward.
- Stand tall with the ribs down and brace as if bracing for a punch.
- Walk with short, controlled steps, keeping the elbows up and the bells still on the shoulders.
- Stop under control at the end of the distance and lower the bells to your sides before setting them down.
FORM TIPS
- The weight sits in front of the spine and tempts you to lean back to balance it. Squeeze the glutes and keep the ribs stacked over the hips instead.
- Breathe in short sips behind the brace rather than letting the whole trunk relax between steps.
TARGET MUSCLES
Primary
- Lower Back
Secondary
- Abs
- Traps
- Glutes
- Shoulders
- Biceps
- Forearms
- Lats
- Quads
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.