Dumbbell Suitcase Carry
Dumbbell hangs at the side in a neutral grip
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Suitcase carry (static hold or walking with weight at side) · Standing
- Tracks
- Weight & Reps
Works
Forearms Abdominals Obliques Back Glutes
How to do it
- Stand with feet hip-width apart and a dumbbell on the floor beside one foot.
- Hinge at the hips to grab the handle with a neutral grip.
- Brace your core and stand up tall while keeping shoulders level.
- Walk forward with controlled steps, preventing your torso from leaning.
- Maintain an upright posture throughout the entire distance.
- Lower the weight back to the floor with control.
Common mistakes
- Leaning the torso toward the weighted side.
- Shrugging the shoulder up toward the ear.
- Taking overly long strides that compromise balance.
- Rotating the hips instead of walking straight.
Safety
Ensure the path is clear to avoid tripping over obstacles.
Do not attempt heavy loads if you have acute lower back pain.
Tips
- Keep the shoulder of the working arm packed down away from the ear.
- Imagine a straight line running from your head through your hips.
- Drive through the mid-foot to maintain balance.
- Breathe steadily instead of holding your breath.
Details
- Base movement
- Suitcase carry (static hold or walking with weight at side)
- Load position
- At the sides
- Arms
- One
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
