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Dumbbell High Low Carry
Unilateral loaded carry with one dumbbell overhead and one at side while walking, targeting shoulders, core, and grip to build stability, endurance, and posture; enhances functional fitness and coordination.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Abs, Obliques, Forearms
Secondary Muscles
Glutes, Quads
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Abs
8/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques
Forearms
8/10Flexors
Lower Back
7/10Erector Spinae
Traps
6/10Upper Traps
Glutes
4/10Glute Max
Quads
3/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet hip-width apart, holding one dumbbell overhead with arm fully extended and the other at your side with neutral grip; brace core and maintain neutral spine.
- Clean and press one dumbbell overhead, locking elbow without hyperextension.
- Keep the other dumbbell at side, arm straight but relaxed.
- Engage core and take a deep breath to brace.
- Walk forward with controlled heel-to-toe steps for set distance or time.
- Keep overhead dumbbell stable and torso upright without leaning.
- Switch sides midway or after completing distance.
Coaching Tips
Form Cues
- Pack shoulders down
- Brace core tight
- Walk tall and controlled
- Resist rotation
- Eyes forward
Breathing
Inhale deeply through diaphragm before starting, exhale steadily during walk while maintaining core brace; avoid breath-holding.
Tempo
2-0-2
Range of Motion
Overhead arm fully extended with dumbbell aligned over ear; walk 20-50 meters or 30-60 seconds per side while keeping neutral spine and no torso tilt.
Safety
Safety Notes
- Start with light weights
- Ensure shoulder mobility
- Avoid if acute back or shoulder injury
- Use controlled pace
- Consult professional if unstable
Spotting
Spotting not required; perform in open space and use lighter loads if needed for safety.
Common Mistakes
- Leaning to one side
- Arching lower back
- Shrugging overhead shoulder
- Swinging weights
- Rushing steps
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Poor grip strength
Flexibility Needed
- Adequate shoulder flexion
- Thoracic spine rotation
- Ankle dorsiflexion for gait
Build Up First
- Mastery of farmer's carry
- Basic overhead press form
- Core bracing proficiency
Also known as
High Low Dumbbell Carry, Overhead Side Dumbbell Carry, Unilateral High Low Walk
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