Exercise guide · Core & Abs

Dumbbell Suitcase Carry

The Suitcase Carry (Dumbbell) is a unilateral loaded carry for trunk stability, grip, and traps. Unlike the Farmer's Carry, only one dumbbell is held, so the trunk must resist leaning toward the loaded side.

Targets: Core
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Suitcase Carry

Clear a level walking path and place one dumbbell beside the working side with enough room to pick it up safely.
Hinge and bend the knees to take a full grip, brace your trunk, and stand with the dumbbell close to one thigh.
Level your shoulders and hips, keep the ribs stacked over the pelvis, and resist leaning toward or away from the weight.
Walk with short, deliberate steps while the unloaded arm moves naturally and the dumbbell remains quiet at your side.
Stop fully, lower the dumbbell with control, then repeat the same distance or time on the other side.

Form cues

Carry one dumbbell only
Stay tall and level
Resist side bending
Take short, steady steps

Common mistakes

Holding a dumbbell in each hand and turning it into a Farmer's Carry
Leaning toward the loaded side
Letting the weight swing or strike the leg
Using unequal distance or time between sides

Muscles worked

Primary

Core

Secondary

Forearms and Upper traps

Safety: Use a clear, non-slip route and a load you can pick up, carry, turn, and set down safely with either hand. Stop before grip failure or if you feel sharp back or shoulder pain.

Alternatives

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