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Back · Strengthening

Lateral suitcase carry with dumbbell

Lateral suitcase carry, 3 sets, 10 repetitions per side, 8 kg dumbbell

Illustration of the Lateral suitcase carry with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Equipment: 8 kg dumbbell

Description: Stand upright with a straight back and stable pelvis, holding a dumbbell in one hand along the side of the body. Slowly lean the torso sideways toward the side holding the dumbbell, then return to the initial position while controlling the movement.

Tips: Keep the spine well aligned and avoid leaning the torso forward or backward. Contract the lumbar muscles to protect your back.

Progression: Increase the weight of the dumbbell or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
8 kg dumbbell
Starting position
Standing, back straight, dumbbell in one hand along the side
Clinical goal
Lumbar muscle strengthening
Also known as
lateral load carry, side carry with weight, incline with dumbbell

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.