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dumbbell carry Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Single-Arm Unilateral Suitcase Carry
Primary Muscles: obliques, core, forearms
Secondary Stabilisers: traps, glutes
DEFAULT REP RANGE
25-35m reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold a heavy dumbbell or kettlebell in one hand only.
- Keep your shoulders completely level and resist leaning toward or away from the weight.
- Switch hands and walk back for the same distance.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Heavy Dumbbell or Trap-Bar Farmer's Walk
dumbbell • beginner • Rest 90s
Same target muscles Easier setup
Lateral Side Plank
bodyweight • beginner • Rest 60s
Same target muscles Easier setup
Cable or Band Anti-Rotation Pallof Press
cable • beginner • Rest 60s