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Dumbbell Overhead Carry
A loaded carry holding dumbbells overhead that targets shoulders, triceps, and core to build stability, grip strength, and functional conditioning; commonly scaled by distance or time.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Lower Back, Glutes, Quads, Hamstrings, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Anterior Delts
Triceps
8/10Long Head
Abs
7/10Rectus Abdominis
Obliques
7/10External Obliques
Forearms
7/10Flexors
Traps
6/10Upper Traps
Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Quads
4/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding a dumbbell in each hand with neutral grip, then press them overhead to full extension with arms aligned over ears and core braced.
- Drive feet into ground to initiate walk forward.
- Keep elbows straight and locked without hyperextension.
- Maintain upright posture with neutral spine throughout.
- Take short, controlled steps without swaying.
- Engage core to prevent lower back arching.
- Walk prescribed distance or time steadily.
- Lower dumbbells controlled to shoulders, then ground.
Coaching Tips
Form Cues
- Shoulders packed and active.
- Core tight, ribs down.
- Eyes forward, no leaning.
- Steps deliberate and even.
- Weights stable overhead.
Breathing
Inhale deeply to brace core before starting; breathe steadily and rhythmically while walking without holding breath.
Tempo
2-0-2
Range of Motion
Fully extend arms overhead with dumbbells above ears; walk with full natural gait stride until endpoint, maintaining lockout.
Safety
Safety Notes
- Start with light weights to master form.
- Avoid if acute shoulder pain or instability.
- Brace core to protect spine.
- Lower weights before turning with heavy loads.
- Consult professional for overhead mobility issues.
Spotting
Spotting not typically required; use lighter weights or assistance with pressing overhead if needed, and clear path for walking.
Common Mistakes
- Arching lower back.
- Allowing shoulders to shrug up.
- Leaning or swaying side to side.
- Locking elbows hyperextended.
- Rushing steps unsafely.
When to Avoid
- Shoulder impingement
- Lower back instability
- Recent spinal injury
Flexibility Needed
- Full shoulder flexion overhead
- Adequate ankle dorsiflexion for gait
Build Up First
- Mastery of overhead press
- Basic farmer's carry form
Also known as
Overhead Dumbbell Walk, DB Overhead Carry, Dumbbell Overhead Walk
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