Not only is this version great for your biceps, entire shoulder girdle, and abs, the more you do it the better you’ll get at front-loaded exercises like the front squat, Gaddour says.
To perform the goblet carry, simply walk forward and backward while holding a dumbbell or kettlebell close to your chest. (Your upper body should look the same as it would for a goblet squat.)
“With a heavy load, go for one minute; with a lighter load, go for two minutes,” says Gaddour.
Do three to five rounds - resting for one minute between sets - either as a finisher after your next workout or as a core exercise in a circuit.