Traveler's Suitcase Rows
Improves strength and endurance in the back and shoulders
Full BodyIntermediateStrengthPull
At a glance
| Muscles worked | Primary: back. Secondary: shoulders, biceps |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Hold a suitcase or weight with both hands, with the feet shoulder-width apart.
- Step 2: Bend the knees slightly and lean forward at the hips, keeping the back straight.
- Step 3: Lift the suitcase or weight up to the chest, keeping the elbows close to the body.
- Step 4: Lower the suitcase or weight back down to the starting position.
- Step 5: Repeat for the specified number of repetitions.
- Step 6: Remember to keep the back straight and the core engaged throughout the exercise.
- Step 7: Avoid using momentum or jerking the weight up.
Equipment
- Suitcase or weight optional
Coaching tips
Benefits
Improves strength and endurance in the back and shoulders
Common mistakes
Not keeping the back straight or using momentum to lift the weight
Make it harder
Increase the weight or use a heavier suitcase
Make it easier
Decrease the weight or use a lighter suitcase
Breathing
Exhale during the lifting phase, inhale during the lowering phase
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.