Suitcase Carry
How to do it
Starting position
- Stand tall with your feet hip-width apart.
- Grip the dumbbell handle tightly with one hand.
- Let your arm hang naturally at your side.
- Look straight ahead and slightly tuck your chin.
Movement
- Brace your abs to keep your torso straight.
- Walk without letting your body lean toward the side holding the dumbbell.
- Walk forward slowly with a steady stride.
- Keep your hips level even when stepping with the other foot.
Breathing
Breathe steadily without stopping as you walk.
Trainer tips
- Hold it in one hand only and walk without letting your body lean
- Brace your opposite side and hold
- Keep your shoulders level on both sides
Cautions
- If your lower back arches excessively, it can cause pain, so keep your abs braced.
- Leaning the upper body toward the weight
- Using too light a weight and not feeling the muscle work
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Obliques Forearms |
|---|---|
| Secondary muscles | Traps · Abs · Lower back |
| Equipment |  Dumbbell |
| Movement pattern | Carry |
| Recommended distance | 20–40 m (one side at a time) |
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Representative exercise: Suitcase Carry
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.