Exercise
Single-Arm Dumbbell Overhead Carry
Also known as: dumbbell single arm overhead carry, overhead carry, waiter carry, overhead walk
Single-Arm Dumbbell Overhead Carry is a compound exercise for the shoulders. Main target: lateral deltoid. Also works: upper traps, obliques and forearm flexors. Equipment: dumbbell.
Muscles worked
How to do it
- Press a dumbbell overhead with one arm and lock it out, biceps close to the ear.
- Walk forward with short, controlled steps, keeping the ribs down and core braced.
- Do not let the weight drift forward or the torso lean sideways.
- Cover the target distance, then switch arms.
Similar exercises
Side Lateral Raise
Dumbbell
Lateral deltoid
Dumbbell One-Arm Upright Row
Dumbbell
Lateral deltoid
Dumbbell Raise
Dumbbell
Lateral deltoid
Iron Cross
Dumbbell
Lateral deltoid
Dumbbell Cuban Press
Dumbbell
Lateral deltoid
One-Arm Incline Lateral Raise
Dumbbell
Lateral deltoid
Alternatives with other equipment
Smith Machine One-Arm Upright Row
Smith machine
Lateral deltoid
Upright Barbell Row
Barbell
Lateral deltoid
Cable Lateral Raise
Cable
Lateral deltoid
Lateral Raise - With Bands
Bands
Lateral deltoid
Machine Lateral Raise
Machine
Lateral deltoid
Arm Circles
Bodyweight
Lateral deltoid
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