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Dumbbell Goblet Carry
A loaded carry exercise using a dumbbell held vertically at the chest, targeting core, grip, and upper back to build strength and improve posture.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques, Forearms
Secondary Muscles
Lats, Shoulders, Glutes, Quads, Hamstrings
Accessory Muscles
Calves, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Forearms
8/10Flexors
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Lats
5/10Shoulders
4/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Hamstrings
3/10Calves
2/10Biceps
2/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds
How to Perform
Select a dumbbell and hold it vertically by one end (the head) with both hands cupping the weight. Hold it close to your chest at sternum height with elbows tucked. Stand tall with feet hip-width apart, core braced, and neutral spine.
- Hold the dumbbell vertically by one head with both hands at chest height.
- Engage core, pull ribs down, and squeeze glutes.
- Walk forward in small, controlled heel-toe steps.
- Maintain upright posture and resist any torso lean or twist.
- Keep slight knee bend and steady pace throughout.
- Lower dumbbell controlled to the ground at end.
Coaching Tips
Form Cues
- Brace core tight
- Shoulders back and down
- Walk deliberately
- Resist weight pull
- Maintain tension
Breathing
Breathe naturally and continuously through the nose; brace core on each exhale without holding breath.
Tempo
2-0-2
Range of Motion
Hold dumbbell stable at chest throughout walk; maintain neutral spine from head to pelvis with no excessive forward lean or arching.
Safety
Safety Notes
- Start with light weight to master form
- Ensure clear walking space
- Use stable non-slip surface
- Avoid if acute back pain present
- Progress gradually no more than 10% weekly
- Stop if form breaks or pain occurs
Spotting
Spotting not required; perform in open space with safeties if needed for heavy loads.
Common Mistakes
- Leaning forward
- Rounding or arching back
- Shrugging shoulders
- Rushing steps
- Gripping too tight
- Poor breathing
When to Avoid
- Acute lower back pain
- Shoulder instability
- Poor grip strength
Flexibility Needed
- Neutral spine mobility
- Shoulder flexion for hold
Build Up First
- Core bracing competency
- Basic walking stability
Also known as
Dumbbell Chest Carry, DB Goblet Carry
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