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Dumbbell Suitcase Carry

Hold a single dumbbell at your side with one hand, letting it hang like a suitcase. Stand tall with your shoulders pulled back and your core braced hard to resist the weight pulling you sideways. Walk forward in a straight line with controlled, even steps, keeping your torso upright and refusing to lean toward the load. Finish the set distance or time, then switch the weight to the other hand and repeat.

ABS · CORE

Dumbbell Suitcase Carry: how the movement is executed

How it is executed

  1. Hold a single dumbbell at your side with one hand, letting it hang like a suitcase.
  2. Stand tall with your shoulders pulled back and your core braced hard to resist the weight pulling you sideways.
  3. Walk forward in a straight line with controlled, even steps, keeping your torso upright and refusing to lean toward the load.
  4. Finish the set distance or time, then switch the weight to the other hand and repeat.
Muscles worked
Abs
Primary muscle
Obliques
Equipment
Dumbbell
Movement pattern
Core
Difficulty
Intermediate
What it is for
StrengthHypertrophyCore strengthStability

Variations and substitutions

Kettlebell Suitcase CarryKettlebellKettlebell Overhead CarryKettlebell
Abs exercisesDumbbell exercisesEstimated 1RM calculatorBack to the library

Put it to work in Kaizer

Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Kaizer vs TotalGainsHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Training volumeTraining volume is the total amount of work done in a period.Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.Heart rate zone calculatorWhat your heart rate zones are

Program your clients' routines from these exercises, without the spreadsheet.

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