Dumbbell Overhead Carry

Dumbbell Overhead Carry


This exercise involves holding a dumbbell overhead and walking with it for a certain distance or time. It primarily targets the shoulders, but also engages the core and upper back muscles for stability. It can be done with one or two dumbbells and can be modified for different fitness levels.

Muscle Group

Equipment Required

Dumbbell Overhead Carry Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand with your arm extended straight up towards the ceiling.
  2. Engage your core and keep your arm straight as you walk forward, taking small steps.
  3. Keep your shoulder blades down and back, and your chest lifted.
  4. Continue walking for a set distance or time, then switch the dumbbell to the other hand and repeat.
  5. Make sure to keep your arm straight and avoid leaning to one side.
  6. Repeat for the desired number of sets and reps.

Dumbbell Overhead Carry Form & Visual

Dumbbell Overhead Carry

Dumbbell Overhead Carry Benefits

  • Strengthens the shoulders, upper back, and core muscles
  • Improves posture and stability
  • Increases grip strength
  • Can be done with a variety of weights and equipment, making it adaptable for different fitness levels and goals
  • Engages multiple muscle groups at once, making it a time-efficient exercise

Dumbbell Overhead Carry Muscles Worked

  • Deltoids
  • Triceps
  • Trapezius
  • Core muscles

Dumbbell Overhead Carry Variations & Alternatives

  • Dumbbell Farmer’s Carry
  • Dumbbell Suitcase Carry
  • Dumbbell Waiter’s Carry
  • Dumbbell Rack Carry
  • Dumbbell Zercher Carry