The dumbbell single arm overhead carry is a functional exercise that targets the deltoids while also engaging the traps and core. It challenges shoulder stability, core strength, and coordination as you walk while holding a dumbbell overhead.
Also Works
TrapsCore
How to Perform
1
Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
2
Raise the dumbbell overhead, fully extending your arm.
3
Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
4
Continue walking for the desired distance or time.
5
Switch hands and repeat the exercise.
Pro Tips
•Lock out your arm fully overhead and keep your bicep close to your ear throughout the walk.
•Resist the urge to lean away from the loaded side; stay completely upright by bracing your obliques.
•Take short, controlled steps to maintain stability rather than long strides.
Common Mistakes
•Bending the arm or letting the elbow drift forward, which turns it into a more of a waiter carry.
•Leaning the torso away from the weight to compensate, which defeats the core stability benefit.
•Looking up at the dumbbell, which compromises neck position and walking mechanics.