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Core · Beginner

Suitcase Carry

Unilateral dumbbell carry for grip, posture, and resistance to lateral trunk flexion and rotation.

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Suitcase Carry demonstration

Exercise overview

Training details

CoreObliquesForearmsTraps NeckGlutes

Equipment

Dumbbell

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Pick up one dumbbell from the floor using a squat or hinge, then stand tall.
  2. 02Hold the weight at one side without letting it rest on the thigh.
  3. 03Keep the shoulders level and the ribs stacked over the pelvis.
  4. 04Walk with short controlled steps while resisting the pull toward the weighted side.
  5. 05Set the dumbbell down safely, then repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDual Barbell Suitcase CarryRelated variationKettlebell Suitcase CarryRelated variationFarmer CarryRelated variationKettlebell Contralateral Suitcase & Waiter CarryRelated variationKettlebell Farmer CarryRelated variationFarmers Walk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Farmers HoldComparable substitutePinch Grip CarryComparable substituteRickshaw CarryComparable substituteDouble Kettlebell Front Rack Carry

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