How to do the Dumbbell Single Arm Overhead Carry
Dumbbell Single Arm Overhead Carry is a beginner multi-joint compound carrying exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Traps and Core.
Dumbbell Single Arm Overhead Carry demonstration · © GymiaFit
Dumbbell Single Arm Overhead Carry at a glance
- Primary muscles
- Delts
- Secondary muscles
- Traps, Core
- Equipment
- Dumbbell
- Level
- Beginner
- Type
- Compound (multi-joint)
Dumbbell Single Arm Overhead Carry step by step
- 1Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- 2Raise the dumbbell overhead, fully extending your arm.
- 3Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
- 4Continue walking for the desired distance or time.
- 5Switch hands and repeat the exercise.
Dumbbell Single Arm Overhead Carry — questions
What muscles does the Dumbbell Single Arm Overhead Carry work?
The Dumbbell Single Arm Overhead Carry primarily targets the Delts. It also recruits the Traps, Core as secondary movers.
What equipment do I need for the Dumbbell Single Arm Overhead Carry?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Single Arm Overhead Carry suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Dumbbell Single Arm Overhead Carry?
Dumbbell Iron Cross, Dumbbell Lying External Shoulder Rotation, Dumbbell Lying One Arm Deltoid Rear train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Single Arm Overhead Carry demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.