Suitcase Carry
The suitcase carry is a loaded carry exercise that primarily trains the obliques and forearms, with the traps, glutes and core assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Obliques And Forearms
- Secondary muscles
- traps, glutes and core
- Muscle group
- core
- Equipment
- dumbbells
- Movement pattern
- Loaded Carry
- Difficulty
- Beginner
- Also searched as
- suitcase carries, suitcase walk, single arm farmer carry
Complete suitcase carry guides
- Proper formSuitcase Carry: Proper Form, Step by StepHow to perform the suitcase carry with correct setup, cues, breathing, tempo, progressions, and common mistakes. Safety-first, evidence-aware guidance for lifters.
- Muscles workedSuitcase Carry: Muscles Worked and Best AlternativesWhich muscles the suitcase carry trains, how to program it, and 3–4 solid alternatives with when to pick each (equipment, injuries, plateaus). Evidence-aware guidance for lifters.
- Sets and repsHow Many Sets and Reps (or Time) for the Suitcase Carry: Practical Ranges and ProgressionClear, evidence-aware set/reps (time) ranges and progression rules for suitcase carries by goal — strength, hypertrophy, endurance — plus when to add weight vs add reps.
- Common mistakesThe Most Common Suitcase Carry Mistakes (and How to Fix Them)Clear, evidence-aware guide to the top suitcase carry technique mistakes, why they happen, what they cost, and one concrete fix for each to protect progress and reduce injury risk.
- At-home alternativesSuitcase Carry Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for the suitcase carry using dumbbells, bands, backpacks, or bodyweight. What each preserves, what it loses, and when to return to the gym.
Related exercises
Train the same muscles or the same movement pattern.
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