Step by step instructions, muscle activation and variants for the Dumbbell Single Arm Overhead Carry.
A functional loaded carry in which one dumbbell is held fully overhead while walking. The overhead position demands shoulder stability, thoracic extension, and strong core bracing to keep the torso upright against the unilateral load.
Common mistakes content is coming soon.
The Dumbbell Single Arm Overhead Carry is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.