PlanWorkouts

Exercise 3548 · REF mWBtgmb

Dumbbell Single Arm Overhead Carry exercise animation

Dumbbell Single Arm Overhead Carry

Category
Shoulders
Equipment
Dumbbell
Target
Delts

Walking with a dumbbell locked out overhead demands shoulder stability as much as strength — the core and obliques have to fight the natural lean the weight creates on one side. It's a loaded carry variation, closer to functional training than a typical shoulder exercise, and it exposes overhead mobility issues fast. Start lighter than you'd think; the challenge is control, not raw weight.

How to Do the Dumbbell Single Arm Overhead Carry

  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.

Muscles Worked

The Dumbbell Single Arm Overhead Carry primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Core.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have dumbbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Dumbbell Single Arm Overhead Carry work?
The Dumbbell Single Arm Overhead Carry primarily targets the delts, with the traps and core assisting.
What equipment do I need for the Dumbbell Single Arm Overhead Carry?
The Dumbbell Single Arm Overhead Carry is done with a dumbbell.
What's a good alternative to the Dumbbell Single Arm Overhead Carry?
If you don't have access to a dumbbell, the Left Hook. Boxing targets the same delts using body weight instead.