Dumbbell Suitcase Holds
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
- The Setup: Stand with your feet hip-width apart. Place a heavy dumbbell on the floor just outside your right foot.
- The Lift: Squat down with a flat back, grip the dumbbell firmly in the center of the handle, and stand up straight.
- The Hold: Keep your left arm relaxed or placed lightly on your hip. Ensure your shoulders and hips remain completely level. Do not let the weight pull you to the right, and do not overcompensate by leaning to the left.
- The Finish: Hold for your target time, then safely lower the weight back to the ground using a squatting motion. Switch sides.
TARGET MUSCLES
Primary
- Forearms
- Obliques
- Traps
Secondary
- Shoulders
- Abs
- Lats
- Lower Back
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.