Overhead Carry
How to do it
Starting position
- Hold a dumbbell in one hand and raise it to shoulder height.
- Press the dumbbell straight overhead, fully extending your elbow.
- Position your upper arm next to your ear and pull your ribs down.
- Keep your opposite arm comfortably at your side.
Movement
- Keeping your torso upright, walk with a consistent stride.
- Keep your arm pinned so the dumbbell does not swing back and forth.
- Once you walk the target distance, switch hands and walk the same distance.
Breathing
Don't hold your breath while walking; breathe steadily.
Trainer tips
- Brace your abs to keep your ribs from flaring
- Keep the dumbbells in line behind your ears
Cautions
- If you arch your lower back to support the weight, lower the weight.
- If your shoulders start to shake, put the weight down immediately.
- Bending the elbows and letting the weight sway
Exercise info
| Primary muscles |  Front delts Traps |
|---|---|
| Secondary muscles | Abs · Obliques · Triceps |
| Equipment |  Dumbbell |
| Movement pattern | Carry |
| Recommended distance | 15–30 m |
2 similar exercises
Representative exercise: Overhead Carry
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.