Single Arm Dumbbell Suitcase Carry

Instructions for proper form

1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand at your side, keeping your arm straight. 2. Engage your core and maintain a neutral spine. 3. Begin walking forward, taking controlled steps while keeping the dumbbell close to your body. 4. Avoid leaning to one side; focus on keeping your shoulders level. 5. Keep your head up and gaze forward, not down.

Common mistakes to avoid

1. Leaning to the side holding the dumbbell. 2. Allowing your shoulders to cave forward. 3. Looking down while walking, losing posture. 4. Rushing the movement, which can lead to instability. 5. Using excessive weight that compromises form.

Benefits

Specific benefits of the exercise

1. Improves grip strength. 2. Enhances core stability. 3. Builds shoulder strength and endurance. 4. Trains anti-lateral flexion, which is vital for overall body strength. 5. Enhances posture and body awareness.

Expected results and timeframe

With consistent training, improvements in grip strength and core stability can be observed within 4-6 weeks. Increased muscle tone in the forearms and shoulders may take about 8-12 weeks..

Who this exercise is best for

This exercise is ideal for beginners seeking to build functional strength, improve grip stability, or those looking to enhance their core stability. It’s also beneficial for athletes looking to develop unilateral strength.

Scientific studies supporting its effectiveness

Research supports the effectiveness of loaded carries in enhancing grip strength and stability, showing increases in both strength and functional movement performance, including studies from the Journal of Strength and Conditioning Research.

Variations

Beginner modifications

1. Reduce the weight of the dumbbell. 2. Perform the carry for a shorter distance. 3. Practice holding the weight stationary while standing to focus on balance before walking.

Advanced progressions

1. Attempt the exercise with larger weights. 2. Incorporate a longer distance or time under tension. 3. Add a pause at intervals during the carry to engage stability muscles.

Integrations

Complementary exercises

1. Plank holds to enhance core stability. 2. Farmer’s carry for overall grip and stability. 3. Shoulder presses to build shoulder strength. 4. Deadlifts for lower body strength.

Super set recommendations

Consider supersetting with lateral raises to focus on shoulder development or planks to target the core during the same workout.

Sample workout routines

1. Warm-up: Dynamic stretches; 2. Single Arm Dumbbell Suitcase Carry: 3 sets x 30-60 seconds each side; 3. Shoulder Press: 3 sets x 10-12 reps; 4. Plank: 3 sets x 30-60 seconds; 5. Cool down: Stretching.

Exercise combinations

Combine the Single Arm Dumbbell Suitcase Carry with exercises like bent-over rows and front squats to create a full-body workout.

Best time to do this exercise in your workout

Perform the Single Arm Dumbbell Suitcase Carry towards the middle of your workout after your warm-up and before any intense lifting or explosive movements, when you have adequate energy and focus.