Dumbbell Single Arm Overhead Carry
Description
The dumbbell single arm overhead carry is a loaded carry where a dumbbell is held locked out overhead in one hand while walking for distance. The asymmetrical load forces the core to resist tipping while the shoulder works to stabilize the dumbbell overhead. It is a brutal full-body conditioning and stability builder.
Equipment Required
Dumbbell Single Arm Overhead Carry Instructions
- Stand tall with a dumbbell in one hand at shoulder height.
- Press the dumbbell straight overhead to lockout.
- Lock your elbow and pin your bicep close to your ear.
- Brace your core hard and squeeze your glutes.
- Begin walking forward with smooth, controlled steps.
- Keep the dumbbell stable directly above your shoulder.
- Resist any side bend or trunk rotation.
- Walk for distance or time, then switch arms.
Dumbbell Single Arm Overhead Carry Form & Visual
Dumbbell Single Arm Overhead Carry Benefits
- Builds shoulder stability
- Brutal core challenge
- Improves overhead control
- Single-arm asymmetrical load
- Useful conditioning work
- Builds full-body bracing
Dumbbell Single Arm Overhead Carry Muscles Worked
- Anterior deltoid
- Core
- Obliques
- Triceps brachii
Dumbbell Single Arm Overhead Carry Variations & Alternatives
- Two-Arm Overhead Carry
- KB Waiter Walk
- Suitcase Carry
- Bottoms-Up Carry
