TETSUDumbbell Single Arm Overhead Carry
The Dumbbell Single Arm Overhead Carry is a dumbbell exercise for the shoulders that primarily targets the delts, with the traps and core assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Single Arm Overhead Carry
- Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
- Continue walking for the desired distance or time.
- Switch hands and repeat the exercise.
Common questions
What muscles does the Dumbbell Single Arm Overhead Carry work?
The Dumbbell Single Arm Overhead Carry primarily targets the delts. The traps and core work as supporting muscles.
What equipment do I need for the Dumbbell Single Arm Overhead Carry?
You need a dumbbell to perform the Dumbbell Single Arm Overhead Carry.
How many sets and reps of the Dumbbell Single Arm Overhead Carry should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Single Arm Overhead Carry works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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