Shoulders exercise · dumbbell
Dumbbell Single Arm Overhead Carry
The dumbbell single arm overhead carry is a dumbbell exercise that targets the shoulders (deltoids), with the traps and core assisting.
How to do the dumbbell single arm overhead carry
- Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
- Continue walking for the desired distance or time.
- Switch hands and repeat the exercise.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The traps and core work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
