# Single-Arm Overhead Dumbbell Carry

URL: https://heatsy.app/ex/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: Shoulders, Core, Back, Chest

## Muscles

- Main: Deltoid, Serratus Anterior, Trapezius
- Helps: Supraspinatus, Triceps
- Holds: Quadratus Lumborum, Rectus Abdominis, External Oblique, Internal Oblique, Transversus Abdominis, Gluteus Medius

## Equipment

- Dumbbells or Kettlebell

## Technique

1. Clean or press a dumbbell to full lockout overhead with one arm.
2. Stack the weight over your shoulder, upper arm close to the ear, and stand tall with the ribs pulled down.
3. Walk forward with short, steady steps for the planned distance or time.
4. 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.

## Alternatives

- [One-Arm Dumbbell Overhead Press](https://heatsy.app/ex/one-arm-dumbbell-overhead-press)
- [Dumbbell Overhead Press](https://heatsy.app/ex/dumbbell-overhead-press)
- [Plank](https://heatsy.app/ex/plank)