Dumbbell One Arm Overhead Carry
Expert Advice
Engage your core and keep your shoulders down and back to maintain stability and prevent the weight from pulling you to one side.
How-to-do Steps
- Stand upright holding a dumbbell in one hand with your arm fully extended above your head.
- Walk forward for a set distance or time while keeping the dumbbell overhead.
- Keep your arm as straight as possible and your eyes forward.
- Switch arms and repeat the walk for the same distance or time.
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Muscles Worked
Dumbbell One Arm Overhead Carry primarily targets the Shoulders, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders20%
Secondary
Hamstrings20%
Chest20%
Abs20%
Triceps20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell One Arm Overhead Carry work?
Dumbbell One Arm Overhead Carry primarily targets the Shoulders. Secondary muscles involved include Hamstrings, Chest, Abs, Triceps. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell One Arm Overhead Carry?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell One Arm Overhead Carry suitable for beginners?
Dumbbell One Arm Overhead Carry is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
