Suitcase Carry
The suitcase carry is a dumbbell loaded carry exercise targeting the forearms and grip strength. Carrying the weight on one side creates an anti-lateral flexion demand on the obliques and core, making it an effective stability and strength exercise.
How to do it
- Hold a heavy dumbbell in one hand at your side, arm fully extended.
- Brace your core firmly to resist lateral tilting toward the weighted side.
- Walk forward in a controlled manner, keeping your torso upright and shoulders level.
- Maintain your grip and resist the urge to lean away from the weight.
- Complete the desired distance or duration, then switch hands.
Form cues
- Stand tall with your shoulders level
- Hold the weight firmly like a suitcase
- Brace your core to prevent side-to-side leaning
- Walk at a slow, controlled pace
- Keep your breathing steady throughout the walk
Breathing: Inhale deeply to brace your core before you start moving, and take steady, normal breaths as you walk without losing your torso tension.
Common mistakes
- Leaning away from the weight, which reduces the core stability challenge.
- Rushing the walk, which leads to poor posture and a loose grip.
- Choosing a weight that is too heavy, causing your shoulder to drop on one side.
- Holding your breath, which makes it harder to brace your core effectively.
Muscles worked
Primary: forearms. Secondary: obliques, traps, abs.
Suggested sets & reps
Get fitter
3 sets × 30–50 seconds per side, rest 60 s
Lose weight
3 sets × 30–45 seconds per side, rest 45 s
Build muscle
3–4 sets × 40–60 seconds per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and reduce the weight.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the suitcase carry work?
It primarily targets your grip strength and forearms while building core and oblique stability because the weight is only on one side.
Why am I feeling this in my neck?
You might be shrugging the working shoulder upward or letting your body tilt too much. Keep your shoulders level and your neck relaxed.
How heavy should the dumbbell be?
Start with a moderate weight that allows you to walk with upright posture for the entire duration without dropping your shoulder.