Dumbbell overhead carry

Muscles worked: Upper arms, Abs, Forearms, Back
Upper armsAbsForearmsBack
🔧 Dumbbells 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Drive feet into the ground to start a forward walk. Keep elbows straight, avoid hyperextension. Maintain upright posture and a neutral spine. Take short, controlled steps, avoiding sway. Engage your core to prevent lower back arching. Walk steadily for the prescribed distance or time, lowering dumbbells controlled to shoulders, then to the ground.

Muscles Worked

Long HeadRectus AbdominisExternal ObliquesFlexorsUpper Traps
Secondary: Erector Spinae, Glute Max, Rectus Femoris, Biceps Femoris, Gastrocnemius

Tips

Pack your shoulders and keep them active to prevent rounding and promote stability throughout the movement. Engage your core and draw your ribs down to stabilize your torso and protect your lower back. Focus your eyes forward and avoid any leaning, ensuring a straight line from head to heels. Take deliberate and even steps to maintain balance and control during the walk. Keep the dumbbells stable overhead, resisting any forward or backward drift to minimize strain.

Similar exercises

Barbell overhead carry Back, Abs, Upper arms, Forearms · 🔧 Barbell, Squat Rack 3/10 Dumbbell suitcase carry Forearms, Abs, Back · 🔧 Dumbbells 3/10 Dumbbell overhead lunge Glutes, Shoulders, Abs, Hamstrings · 🔧 Dumbbells 5/10 Dumbbell goblet carry Abs, Forearms, Back · 🔧 Dumbbells 2/10 Dumbbell overhead march Abs, Hip flexors · 🔧 Dumbbells 3/10 Barbell suitcase carry Abs, Forearms, Back · 🔧 Barbell 3/10 Dumbbell single arm overhead lunge Glutes, Hamstrings, Abs, Shoulders · 🔧 Dumbbells 5/10 Barbell overhead lunge Glutes, Hamstrings, Abs, Shoulders · 🔧 Barbell 6/10
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