How to do the Suitcase Carry
Primary: Obliques, Core, Forearms · also works Glutes, Traps, Quads. Also called: single arm farmers carry, one arm carry.
Step by step
- 1
Pick up one heavy dumbbell in one hand and stand tall.
- 2
Brace your core so your torso stays perfectly upright, not leaning toward or away from the weight.
- 3
Walk forward with controlled steps for 20 to 40 meters.
- 4
Keep your shoulders level and hips square.
- 5
Switch hands and repeat.
Coaching cues
- Stay tall like you are carrying a suitcase
- Shoulders level
- Do not let the weight pull you sideways
Common mistakes
- Leaning away from the weight
- Shrugging the loaded shoulder
- Rushing the steps
Sets, reps and where it fits
Muscle
3–4 × 20–40 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 20–40 sec
rest 45–60 s
Suitcase Carry alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Suitcase Carry work?
Primary: Obliques, Core, Forearms. Secondary: Obliques, Core, Forearms, Glutes, Traps, Quads
How many sets and reps of Suitcase Carry should I do?
Hold or work for 20–40 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Suitcase Carry?
Same movement pattern, different equipment: Farmer's Carry, Side Plank, Pallof Press, Overhead Carry.
Is the Suitcase Carry good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.