Dumbbell Suitcase Carry

Key Takeaways

Here’s your quick guide to an incredibly effective total-body exercise: the Dumbbell Suitcase Carry. This exercise targets almost every muscle, from your abs and biceps to your glutes and back.


Have you come across the Dumbbell Suitcase Carry while scrolling through your fitness app? Wondering how to perform it like a pro? In this comprehensive guide, we encapsulate minute details about performing Dumbbell Suitcase Carry for beginners and seasoned gym-goers alike.

Why Dumbbell Suitcase Carry?

This classic exercise is renowned for its ability to engage a multitude of muscles – biceps, glutes, hamstrings, and a sweep of core muscles – just to mention a few.

Step-By-Step Instructions

Crafted with beginners in mind, here’s a step-by-step guide to performing Dumbbell Suitcase Carry:

1. Stand with your feet hip-width apart, keeping your back straight.
2. Grab a dumbbell in one hand, just as you would a suitcase.
3. Engage your core, and make sure the weight does not tilt you to one side.
4. Walk forward for 10 to 20 meters, maintaining your alignment.
5. Swap the dumbbell to your other hand, and repeat.

Tips To Master Dumbbell Suitcase Carry

Incorporate these tips into your routine for maximum efficacy:

1. Start with a lighter weight to nail down your form before moving onto heavier dumbbells.
2. Keep your gaze forward rather than looking at the weight.
3. Avoid shrugging your shoulder or bending your elbow while carrying the dumbbell.

Frequently Asked Questions

Q1. Can Dumbbell Suitcase Carry be considered a full-body workout?

Absolutely! The Dumbbell Suitcase Carry engages a multitude of muscles, making it a comprehensive full-body workout.

Q2. Can this exercise help improve my core strength?

Yes, the Db Suitcase Carry is known for its efficacy in improving core strength as it forces your core to work harder to maintain balance.

Q3. How heavy should the dumbbell be for a beginner attempting the Dumbbell Suitcase Carry?

A3. It’s recommended to start with a lighter dumbbell, something that you can comfortably carry for the designated distance. Focus on maintaining proper form and gradually increase the weight as you become more comfortable with the exercise.

Q4. Can the Dumbbell Suitcase Carry help with improving grip strength?

A4. Absolutely, the Dumbbell Suitcase Carry is an excellent exercise for improving grip strength. The single-sided nature of the carry forces your grip to work harder to maintain control of the dumbbell, resulting in improved grip strength over time.

Q5. Is there a specific distance or duration that’s best for performing the Dumbbell Suitcase Carry?

A5. While the distance or duration can vary based on your fitness level and goals, a common guideline is to start with a 10 to 20-meter walk. As you progress, you can increase the distance or time as needed.

Q6. Can I incorporate the Dumbbell Suitcase Carry into a cardio routine?

A6. Yes, you can definitely incorporate the Dumbbell Suitcase Carry into a cardio routine. The exercise engages multiple muscle groups and elevates your heart rate, making it a great addition to a cardio workout.

Q7. How often should I include the Dumbbell Suitcase Carry in my exercise routine?

A7. Depending on your overall exercise routine and goals, you can include the Dumbbell Suitcase Carry 2 to 3 times per week. However, be mindful of giving your muscles time to recover between sessions.

Q8. Is the Dumbbell Suitcase Carry suitable for individuals with lower back issues?

A8. Individuals with lower back issues should approach the Dumbbell Suitcase Carry with caution. It’s advisable to consult a fitness professional or healthcare provider before attempting the exercise to ensure it won’t exacerbate any existing issues.

Q9. Can the Dumbbell Suitcase Carry be done as a warm-up exercise?

A9. Yes, the Dumbbell Suitcase Carry can be an effective warm-up exercise, especially if you choose a lighter weight. It helps to activate various muscle groups and prepare your body for more intense workouts.

Q10. What are some variations of the Dumbbell Suitcase Carry?

A10. Variations of the Dumbbell Suitcase Carry include the Farmer’s Walk (carrying a dumbbell in each hand) and the Offset Dumbbell Carry (carrying different weights in each hand). These variations offer unique challenges and engage different muscle groups.

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