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Shoulders · Weighted
Plate Overhead Carry
Plate Overhead Carry is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, traps and upper back assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Carry
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders
- Core
Secondary muscles
- Triceps
- Traps
- Upper Back
How to do Plate Overhead Carry
- Hold a weight plate overhead with both hands, arms locked out.
- Brace your core and stand tall.
- Walk forward with steady, controlled steps.
- Continue for the set distance or time, then lower the plate with control.
Form tips
- Keep your ribs down; don't arch your lower back.
- Keep the plate directly over your head.
Plate Overhead Carry alternatives
More delts exercises
Plate Overhead Carry FAQ
What muscles does Plate Overhead Carry work?
Plate Overhead Carry mainly works the delts in the shoulders. The triceps, traps and upper back work as secondary muscles.
What equipment do you need for Plate Overhead Carry?
You need a weighted.
How many sets and reps of Plate Overhead Carry should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plate 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 Plate 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 Plate Overhead Carry?
Other exercises for the delts include Dumbbell Single Arm Overhead Carry, Cable Twisting Overhead Press, Barbell Seated Overhead Press and Overhead Med Ball Throw.
For developers
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