SHIFT Fit
Dumbbell front rack carry
Dumbbell front rack carry: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hold weights at shoulders with elbows slightly forward.
- Walk with an upright trunk. Keep ribs down and wrists supported.
- 3 bouts × 15s; 45s rest between bouts. Use a clear lane, secure grip and a manageable load. For the march, stay in place. Keep breathing; stop a bout if position or control is lost. Keep ribs down and wrists supported.
Equipment
- dumbbells
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 3 bouts × 15s; 45s rest between bouts. | dumbbells, full gym |
| intermediate | 3 bouts × 25s; 60s rest between bouts. | dumbbells, full gym |
| intermediate | 3 bouts × 35s; 75s rest between bouts. | dumbbells, full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Leaning towards the load; shrugging; taking long rushed steps or turning sharply. Exercise check: Keep ribs down and wrists supported.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.