Single-Arm Overhead Dumbbell Carry
Also known as: One-Arm Overhead Carry, Overhead Dumbbell Walk, Waiter's Walk, Single-Arm Overhead DB Carry, One-Arm Overhead Dumbbell Carry
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Clean or press a dumbbell to full lockout overhead with one arm.
- Stack the weight over your shoulder, upper arm close to the ear, and stand tall with the ribs pulled down.
- Walk forward with short, steady steps for the planned distance or time.
- Stop, lower the weight to the shoulder with control, and switch arms.
Cues
- Start lighter than you think: you must be able to keep the arm straight and locked the whole time.
- Keep the wrist straight and the dumbbell directly above the shoulder.
- Brace the trunk so it does not bend toward or away from the weight.
Common mistakes
- Letting the arm drift forward or the elbow bend.
- Leaning away from the weight or arching the back.
- Walking on once the arm starts to shake; set the weight down before form breaks.