Library / Obliques
Single-Arm Unilateral Suitcase Carry
Dumbbell · Carry · Compound
ObliquesCoreForearms TrapsGlutes Joint friendly
Default prescription & biomechanics
- Primary muscles
- Obliques, Core, Forearms
- Secondary muscles
- Traps, Glutes
- Equipment
- Dumbbell
- Movement pattern
- Carry (Static force)
- Difficulty
- Beginner
- Working rep range
- 25-35m per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Hold a heavy dumbbell or kettlebell in one hand only.
- Keep your shoulders completely level and resist leaning toward or away from the weight.
- Switch hands and walk back for the same distance.
Joint & safety considerations
No specific joint contraindications are flagged for Single-Arm Unilateral Suitcase Carry. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Heavy Dumbbell or Trap-Bar Farmer's Walk | Same movement pattern | Dumbbell |
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| High-to-Low or Low-to-High Cable Woodchop | Cable swap | Cable |
| Lateral Side Plank | Bodyweight swap | Bodyweight |
| 45 Degree Side Bend | Bodyweight swap | Bodyweight |
| Alternate Heel Touchers | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.