FitCiSuitcase Carry is a compound exercise targeting the forearms: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: core, shoulders. Equipment: dumbbell, kettlebell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip a heavy dumbbell or kettlebell in one hand and hold it at the side of your leg.
- Pull your shoulders back and do not let the shoulder on the loaded side drop.
- Keep your torso perfectly upright and walk 20-40 meters with short, controlled steps.
- Brace your abdominal muscles to keep your torso from leaning to the side.
- When the distance is done, switch hands and cover the same distance on the other side.
Coaching tip
Caution
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Wrist Roller, Behind-the-Back Wrist Curl, Dead Hang
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.