Dumbbells
Suitcase carry
Suitcase carry mainly works your obliques and forearms. It also helps your abs, glutes, and upper back.
Step by step
- Hold one weight at your side and stand tall.
- Keep shoulders level and ribs over hips.
- Walk steadily, then switch hands.
What you should feel
Your side abs fighting to keep you upright and your grip working; your back should not bend sideways.
Common mistake
Leaning toward the weight; stay tall as if between two walls.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Side plankObliques
Cable wood chopObliques, Abs
Russian twistObliques, Abs
Kettlebell windmillObliques, Abs
Dumbbell side bendObliquesQuestions
What muscles does the suitcase carry work?
Suitcase carry mainly works your obliques and forearms. It also helps your abs, glutes, and upper back.
Can I do the suitcase carry at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the suitcase carry?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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