Liftsmith

One-sided dumbbell hold alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the one-sided dumbbell hold, best matches first.

  1. Dumbbell suitcase carryTrains the obliques and forearms, same movement.
  2. Suitcase carryTrains the obliques and forearms, same movement, needs kettlebells.
  3. Dumbbell farmer’s holdTrains the forearms, same movement.
  4. Dumbbell marchTrains the forearms, same movement.
  5. Bottoms-up kettlebell carryTrains the forearms, same movement, needs kettlebells.
  6. Dead hangTrains the forearms, same movement, needs pull-up bar.
  7. Dumbbell carry, one sideTrains the forearms, same movement.
  8. Dumbbell head pinch holdTrains the forearms, same movement.
  9. Farmer's carryTrains the forearms, same movement.
  10. Hex bar carryTrains the forearms, same movement, needs trap bar.
  11. Kettlebell mixed carryTrains the obliques, same movement, needs kettlebells.
  12. Suitcase marchTrains the obliques, same movement, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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