Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Abs

Suitcase Carry

DumbbellCompoundEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Obliques

Also forearms, traps, glutes

You need

Dumbbells

How to do itPictures · 3 steps
1Stand tall
2Walk
Main musclesAlso working
  1. 1Heavy weight in one hand
  2. 2Walk without leaning to either side
  3. 3Switch hands each trip

Most common mistake

Leaning away from the weight to balance it.

Watch a demo
C
For abs
#14 of 23
See the full list →
Research
52
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 52
Target tensionGood
Loaded stretchWeak
ProgressionStrong
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • BDumbbell Side BendDumbbell

Takes

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