Fitwill stands in solidarity with Ukraine

Dumbbell Single Arm Overhead Carry

Dumbbell Single Arm Overhead Carry

The Dumbbell Single Arm Overhead Carry is a fantastic exercise that targets multiple muscle groups while also improving core stability and shoulder strength. This exercise involves simply carrying a dumbbell overhead in one hand while walking. While it may seem straightforward, it actually requires a great deal of control and balance to perform correctly. The primary muscle groups targeted during the Dumbbell Single Arm Overhead Carry include the deltoids, which are the muscles located in the shoulders, as well as the trapezius, which run along the upper back. Additionally, this exercise engages the core muscles, specifically the obliques, as they work to stabilize the body and prevent leaning or swaying as you walk. By performing the Dumbbell Single Arm Overhead Carry, you not only strengthen and tone the upper body, but you also challenge your balance and stability. This is because carrying a weight overhead forces your body to compensate and maintain an upright position. This exercise can be especially beneficial for individuals who participate in sports or activities that require overhead movements, such as throwing, serving in tennis, or even reaching for objects on high shelves. To maximize the benefits of the Dumbbell Single Arm Overhead Carry, it is important to choose an appropriate weight. Start with a weight that challenges you but still allows you to maintain proper form and control throughout the exercise. As you become more comfortable and confident, gradually increase the weight to continue progressing. Remember, always consult with a fitness professional or a physician before starting any exercise program to ensure it is suitable for your individual needs and abilities.


  • Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  • Lift the dumbbell overhead, fully extending your arm.
  • Engage your core and maintain a neutral spine.
  • Start walking forward, taking small, controlled steps.
  • Keep the dumbbell directly above your shoulder throughout the movement.
  • Continue walking for the desired distance or time.
  • Ensure that your shoulders stay level and your upper body remains upright.
  • Switch arms and repeat the exercise on the other side.

Tips & Tricks

  • Engage your core throughout the exercise for stability and balance.
  • Maintain a neutral spine by not arching or rounding your back.
  • Breathe steadily throughout the movement to ensure you're getting enough oxygen to your muscles.
  • Keep your shoulders pulled back and down to avoid excessive tension or shrugging.
  • Focus on keeping the dumbbell directly above your head to maximize effectiveness.
  • Keep your arm extended fully while walking to challenge your shoulder stability.
  • Start with a lighter weight and gradually increase it as you get stronger and more comfortable with the exercise.
  • Take smaller steps and walk slowly to maintain control and prevent wobbling.
  • Avoid swinging the dumbbell or allowing it to drift out to the side, as this can strain your shoulder joint.
  • If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot