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Waist · Dumbbell
Dumbbell Suitcase Carry
Dumbbell Suitcase Carry is an intermediate compound strength exercise that works the abs (waist), with the forearms, hamstrings and glutes assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Carry
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Forearms · Flexors, Extensors
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Shoulders · Deltoids
How to do Dumbbell Suitcase Carry
- Stand with your feet hip-width apart, holding a dumbbell in one hand at your side, allowing your arm to hang. Ensure your shoulders are level and your posture is upright.
- Begin walking forward in a straight line, keeping the dumbbell close to your body. Walk for the desired distance or time.
- Maintain a neutral spine and avoid leaning to one side to balance the weight. Focus on keeping your torso stable and your strides even.
- After completing the desired distance or time, switch the dumbbell to the other hand and repeat the exercise, ensuring equal work on both sides.
Form tips
- Maintain a steady and controlled pace while walking.
- Avoid shrugging your shoulder or letting the dumbbell swing.
- Use a weight that challenges your grip and core stability without compromising your form.
Dumbbell Suitcase Carry alternatives
More abs exercises
Dumbbell Suitcase Carry FAQ
What muscles does Dumbbell Suitcase Carry work?
Dumbbell Suitcase Carry mainly works the abs in the waist (Rectus Abdominis, Obliques and Quadriceps Femoris). The forearms, hamstrings, glutes and shoulders work as secondary muscles.
What equipment do you need for Dumbbell Suitcase Carry?
You need a dumbbell.
How many sets and reps of Dumbbell Suitcase Carry should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Suitcase Carry good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Suitcase Carry burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Suitcase Carry?
Other exercises for the abs include Back and Forward Leg Swings, Tyre Hammering, Crawl With Sled Drag and Gate Pose Variation Arm Extended on Side.
For developers
Use Dumbbell Suitcase Carry in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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