Suitcase Carry
Suitcase Carry trains 8 of the 18 muscle groups Full Coverage tracks: Forearms 90%, Obliques 60%, Abs 45%, Mid-back / traps 40%, Lower back / erectors 30%, Abductors (outer hip) 25%, Quads 20%, Calves 15%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Set one heavy dumbbell beside you.
- Pick it up in one hand and stand tall with it hanging at your side.
- Walk in a straight line, resisting the pull that wants to tip you toward the weight.
- Keep your shoulders level and square the whole way.
- Walk the same distance on both sides. The anti-lean is the work - do not let your torso bend.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Forearms 90%
- Obliques 60%
- Abs 45%
- Mid-back / traps 40%
- Lower back / erectors 30%
- Abductors (outer hip) 25%
- Quads 20%
- Calves 15%
How it compares
Compared with the Farmer's Carry, it loads Obliques 45 points higher, Abductors (outer hip) 25 points higher, Lower back / erectors 5 points lower. Compared with the Wrist Curls, it loads Obliques 60 points higher, Abs 45 points higher, Mid-back / traps 40 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.
Other ways to train this
Other exercises for the Forearms
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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