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Dumbbell Overhead Carry

Dumbbell Overhead Carry

The Dumbbell Overhead Carry is a fantastic exercise that targets the core, shoulders, and overall stability. As the name suggests, it involves carrying a dumbbell overhead while walking or standing in a stationary position. This exercise not only strengthens the muscles but also enhances core stability and improves shoulder mobility. The Dumbbell Overhead Carry is an effective exercise for building shoulder and upper back strength. The muscles worked during this exercise include the deltoids, traps, and rhomboids. By holding the weight overhead, it engages the stabilizing muscles of the shoulder, requiring them to work harder to maintain balance and control. Furthermore, this exercise engages the core muscles effectively. The muscles of the abdomen and lower back contract to maintain an upright posture and prevent any excessive extension or rotation during the movement. As a result, this exercise not only enhances overall stability but also helps to develop a strong and functional core. The Dumbbell Overhead Carry can be performed with different weights and distances according to individual fitness levels and goals. By incorporating this exercise into your workout routine, you can improve shoulder strength, enhance core stability, and effectively engage multiple muscle groups for a more well-rounded fitness regimen.


  • Start by standing tall with your feet shoulder-width apart and a dumbbell in each hand, directly above your head.
  • Ensure that your palms are facing forward and your elbows are locked out.
  • Engage your core and keep a neutral spine.
  • Begin walking forward slowly, taking small steps while keeping the dumbbells directly over your head.
  • Maintain a smooth and controlled pace, focusing on stability and balance throughout the movement.
  • Continue walking for the desired distance or time, making sure to keep your posture upright and your core engaged.
  • To end the exercise, stop walking and carefully lower the dumbbells back down to the starting position.
  • Remember to maintain proper form throughout the entire exercise, avoiding any strain on your lower back or shoulders.

Tips & Tricks

  • Focus on maintaining a strong core and engaged shoulder muscles throughout the carry.
  • Choose an appropriate weight that challenges you but still allows you to maintain proper form.
  • Keep your chest up and shoulders back, avoiding any rounding or slouching.
  • Practice proper breathing technique by exhaling as you lift the dumbbells overhead and inhaling as you lower them back down.
  • Imagine yourself walking on a tightrope, taking small and controlled steps to improve stability and balance.
  • Start with shorter distances and gradually increase the distance as you become more comfortable and stronger.
  • Pay attention to your grip strength and avoid any excessive tightness in your hands and forearms.
  • Consider using wrist wraps or weightlifting gloves if you experience discomfort or to provide additional support.
  • Incorporate the dumbbell overhead carry into your workout routine as a dynamic stability exercise or as part of a full-body workout.
  • Listen to your body and modify the exercise as needed to accommodate any limitations or injuries.


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