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All forearms exercisesForearms · Gym

Suitcase Carry

One-sided loaded carry. Grip and forearm endurance under load while the obliques fight the sideways pull.

BeginnerDumbbell / kettlebell3 × 30–45s/side
Suitcase Carry demonstration thumbnail — How To Perform The Suitcase Carry
GripDumbbell / kettlebell

Suitcase Carry

Demo · Dr. Carl Baird

Verified Suitcase Carry demonstration by Dr. Carl Baird. Click to play.

How to do the Suitcase Carry

  1. 1Stand tall, shoulders level
  2. 2Do not lean away from the weight
  3. 3Squeeze the handle hard
  4. 4Match time on each side

Benefits of the Suitcase Carry

  • Builds strength and size in the grip under sustained isometric tension
  • Also trains obliques, traps as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services