TETSUBarbell Skier vs Dumbbell Single Arm Overhead Carry
The Barbell Skier and the Dumbbell Single Arm Overhead Carry both train the delts as their primary muscle. The Barbell Skier uses a barbell while the Dumbbell Single Arm Overhead Carry uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Skier | Dumbbell Single Arm Overhead Carry | |
|---|---|---|
| Primary muscle | delts | delts |
| Body part | shoulders | shoulders |
| Supporting muscles | triceps and core | traps and core |
| Equipment | barbell | dumbbell |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Skier — first steps
- Stand with your feet shoulder-width apart and hold a barbell in front of your thighs with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
Dumbbell Single Arm Overhead Carry — first steps
- Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Skier lets you load the heaviest weights and progress in small, steady jumps. The Dumbbell Single Arm Overhead Carry works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the delts adapting.
Full form guides
Common questions
Is the Barbell Skier better than the Dumbbell Single Arm Overhead Carry?
Neither is universally better — both train the delts as the primary mover. The Barbell Skier lets you load the heaviest weights and progress in small, steady jumps, while the Dumbbell Single Arm Overhead Carry works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Skier and the Dumbbell Single Arm Overhead Carry in the same program?
Yes, but usually not in the same session — they overlap heavily on the delts. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Skier and the Dumbbell Single Arm Overhead Carry work the same muscles?
The primary muscle is the same: the delts. Supporting muscles differ slightly — triceps and core for the Barbell Skier versus traps and core for the Dumbbell Single Arm Overhead Carry.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.