Which muscles does the suitcase carry work?

The suitcase carry mainly works your obliques and forearms. It also involves your traps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the suitcase carry in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Suitcase Carry: how to do it and muscles worked

The suitcase carry mainly works your obliques and forearms, with help from your traps. You need dumbbells.

Muscles worked

Main

Helping

Traps

How to do the suitcase carry

1
Place one dumbbell on the floor beside you and pick it up with one hand using a hip hinge. Stand tall with the weight at your side, shoulders level.
2
Walk forward with steady steps while resisting the pull of the weight, keeping your torso upright. Do not lean away or let your hip sag to one side.
3
Walk for 20 to 40 seconds or a set distance, breathing steadily, then switch hands. Set the weight down with a flat back.

Form tip: Keep your shoulders level and ribs down; if you start to tilt, the weight is too heavy for you.

Common questions

Which muscles does the suitcase carry work?: The suitcase carry mainly works your obliques and forearms. It also involves your traps.
What equipment do I need for the suitcase carry?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the suitcase carry in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More obliques exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.