Exercise guide · Intermediate · Compound

Dumbbell Single Arm Overhead Carry: How to Do It & Muscles Worked

The dumbbell single arm overhead carry is a functional exercise that targets the deltoids while also engaging the traps and core. It challenges shoulder stability, core strength, and coordination as you walk while holding a dumbbell overhead.

Primary muscles
Shoulders
Secondary muscles
Abs , Obliques , Traps
Equipment
Dumbbell
Level · type
Intermediate · Compound
Demonstration of the dumbbell single arm overhead carry
Front view: muscles worked by the dumbbell single arm overhead carry. Primary: shoulders. Secondary: abs, obliques and traps.
Back view: muscles worked by the dumbbell single arm overhead carry. Primary: shoulders. Secondary: abs, obliques and traps.
Primary Secondary

How to do the dumbbell single arm overhead carry

  1. Step 1: Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Step 2: Raise the dumbbell overhead, fully extending your arm.
  3. Step 3: Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
  4. Step 4: Continue walking for the desired distance or time.
  5. Step 5: Switch hands and repeat the exercise.

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell single arm overhead carry by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Single Arm Overhead Carry alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.