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Dumbbell Suitcase 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

1. The Setup: Place a heavy dumbbell on the floor next to your foot. Hinge at your hips and bend your knees to grip it with a neutral palm-in position, keeping your spine straight.
2. Stand Tall: Deadlift the weight up. Stand perfectly upright with your feet hip-width apart. Pull your shoulder blades slightly back and down.
3. Keep It Off the Hip: Keep a tiny amount of space between the dumbbell and your outer thigh so you aren't leaning the weight against your leg for support.
4. The Walk: Walk forward slowly using short, deliberate, heel-to-toe steps. Imagine you are balancing a glass of water on your head.
5. The Turnaround: Once you hit your designated distance or time, set the weight down with control via a squat, switch hands, and repeat.

TARGET MUSCLES

Primary

• Forearms
• Obliques
• Traps

Secondary

• Shoulders
• Abs
• Lats
• Lower Back
• Glutes
• 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.

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Related: All exercises · How every exercise is mapped to the muscles it trains