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Shoulders · Dumbbell
Dumbbell Single Arm Overhead Carry
Dumbbell Single Arm Overhead Carry is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and core assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Carry
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius
- Core · Rectus Abdominis, Obliques
How to do Dumbbell Single Arm Overhead Carry
- Begin by standing with your feet shoulder-width apart, holding a dumbbell in your right hand. Press the dumbbell overhead until your arm is fully extended.
- Walk forward in a straight line for the desired distance, keeping the dumbbell steady overhead.
- Once you've covered the desired distance, carefully lower the dumbbell back to your shoulder and switch to your left hand. Repeat the movement with your left arm overhead.
Form tips
- Maintain a steady and controlled pace while walking.
- Ensure your arm is fully extended with your wrist straight.
- Avoid leaning or tilting your torso to one side.
Dumbbell Single Arm Overhead Carry alternatives
More delts exercises
Dumbbell Single Arm Overhead Carry FAQ
What muscles does Dumbbell Single Arm Overhead Carry work?
Dumbbell Single Arm Overhead Carry mainly works the delts in the shoulders (Deltoids). The upper back and core work as secondary muscles.
What equipment do you need for Dumbbell Single Arm Overhead Carry?
You need a dumbbell.
How many sets and reps of Dumbbell Single Arm Overhead Carry should I do?
Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Single Arm Overhead Carry good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Single Arm Overhead Carry burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Single Arm Overhead Carry?
Other exercises for the delts include Plate Overhead Carry, Band Single Arm Overhead Press, Landmine Single Arm Staggered Overhead Press and Landmine Seated Single Arm Overhead Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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