What equipment do you need for the dumbbell suitcase carry?

You need dumbbell to do the dumbbell suitcase carry.

What is a good dumbbell suitcase carry?

For men, a good dumbbell suitcase carry is about a 22.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 5 lb and elite lifters pass 120 lb. For women, the standards run from about 5 lb to 120 lb. The tier table above lists every rank from Bronze to Champion.

Arms · Dumbbell

Dumbbell Suitcase Carry

How to do the dumbbell suitcase carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Beginner
Logged as: Weighted reps
Movement: Carry
Mechanic: Compound

Find more:Forearms exercises Dumbbell exercises

How to do it

Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.

1Rotate or resist rotation through your torso; you should feel your obliques doing the work
2Maintain a tall posture and brace your core; you should feel your grip, shoulders and core working
3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

Don't feel pain or strain in unrelated areas; adjust your load or range if you do
Don't lean to one side or let your shoulders slump; avoid holding your breath
Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The dumbbell suitcase carry mainly works the forearms, upper traps, and obliques, with the upper abs, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.