Videos
Instructions
- Stand upright holding a dumbbell overhead with one arm fully extended.
- Engage your core and keep your wrist straight and elbow locked.
- Walk forward slowly and steadily for the prescribed distance or time.
- Keep your shoulders level and avoid leaning to either side.
- Lower the dumbbell carefully after completing the set.
Technical Tips
- Ensure the dumbbell is directly above your shoulder, not forward or backward.
- Maintain a neutral spine and avoid arching your lower back.
- Keep your gaze forward to aid balance and alignment.
- Move at a controlled pace to prevent swaying or instability.
Breathing Tips
- Inhale before beginning the carry.
- Maintain steady breathing throughout the walk.
- Exhale fully when lowering the dumbbell after the set.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Severe lower back pain
- Balance disorders
The Single Arm Dumbbell Overhead Carry is a dynamic, full-body exercise that challenges core strength, shoulder stability, and balance. By holding a dumbbell overhead with one arm while walking, the movement activates stabilizing muscles throughout the body, particularly the shoulders, abdominals, and upper back. It’s an excellent choice for developing functional strength, posture control, and injury resilience, especially for athletes and fitness enthusiasts seeking to improve shoulder endurance and unilateral coordination. This carry not only targets the muscles responsible for overhead pressing but also engages the core and spine stabilizers to maintain alignment throughout the motion. Due to the balance and mobility demands, the exercise also improves proprioception and reinforces safe movement patterns under load. The Single Arm Dumbbell Overhead Carry is widely used in strength and conditioning, functional fitness, and rehabilitation programs due to its effectiveness in building real-world strength and control.
What muscles do I work with a single arm dumbbell overhead carry?
The single arm dumbbell overhead carry primarily targets the shoulders and core, especially the deltoids and abdominals, while also engaging the traps, forearms, and lower back for stabilization.
Is the single arm overhead carry good for core strength?
Yes, the single arm overhead carry is highly effective for core strength as it forces the obliques and deep stabilizers to maintain posture and resist lateral bending during movement.
Can beginners do the single arm dumbbell overhead carry?
While it’s an intermediate-level exercise, beginners can start with a lighter weight and shorter distance to safely build shoulder stability and core control before progressing.
How heavy should the dumbbell be for an overhead carry?
Choose a dumbbell that allows you to maintain a stable overhead position without leaning or losing form—typically around 25–50% of your overhead press max is a good starting point.
What's the benefit of doing the carry with one arm instead of both?
Using one arm creates an asymmetrical load that challenges balance and forces your core to stabilize laterally, making it more effective for addressing muscular imbalances and improving functional strength.