Single Arm Dumbbell Carries

The single-arm dumbbell carry, also known as the suitcase carry, originates from strongman training and functional fitness, where carrying heavy loads was essential for building core stability, grip strength, and overall endurance. Inspired by everyday movements like carrying groceries or luggage, this exercise has been widely adopted in strength training, rehabilitation, and athletic conditioning. Over time, it has become a staple for improving unilateral strength, postural control, and injury prevention.

Purpose: Enhances unilateral strength, balance, and posture. It helps build anti-lateral flexion strength, improving overall functional fitness and reducing the risk of injuries related to muscle imbalances.

Targeted Areas: Core (obliques, transverse abdominis), forearms, shoulders

Instructions:

1. Stand tall with feet hip-width apart, holding a dumbbell in one hand by your side. Keep your shoulders level and core engaged.

2. Maintain a neutral spine, avoiding excessive leaning toward or away from the dumbbell.

3. Take slow, controlled steps, keeping your torso stable and resisting the urge to tilt to one side.

4. Walk 10–20 yards (or 30–60 seconds per side) before switching hands. Repeat for 2–4 sets.

   
   

Tips:

• Keep shoulders squared—avoid letting the dumbbell pull one side lower.

• Focus on core engagement to resist lateral flexion.

• Walk slowly and deliberately to maximize stability and control.

• Use a moderate to heavy weight, but prioritize form over load.

Who Should Do It:

• Athletes & Strength Trainers – Enhances core stability, grip strength, and unilateral strength, benefiting sports performance and lifting mechanics.

• Beginners – A simple yet effective way to develop foundational core and shoulder stability with a controlled load.

• Rehabilitation & Injury Recovery – Can help rebuild postural control and core strength when performed with proper form and an appropriate weight.

• People with Postural Imbalances – Strengthens one side at a time, addressing asymmetries and improving spinal alignment.

• Older Adults – Supports functional movement patterns, improving balance and coordination for daily activities.

Who Shouldn’t Do It:

• Individuals with Severe Lower Back Pain or Instability – The unilateral load may increase strain if core stability is lacking.

• Those with Shoulder Injuries – If experiencing rotator cuff issues or impingement, the load may exacerbate discomfort.

• People with Grip Strength Limitations or Hand Injuries – Holding the dumbbell for extended periods may be difficult for those with wrist, hand, or nerve issues.

• Anyone Unable to Maintain Proper Posture – If excessive leaning or compensatory movement occurs, it may lead to imbalanced muscle activation and strain.

• If It Causes Pain – if in doubt, if it causes pain, don't do it.