Dumbbell Overhead Carry
Why it matters
The Overhead Carry builds strength and size in your forearms, trapezius and rectus abdominis. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Choose a pair you can control for every planned rep and get them into position cleanly.
- Set the joint in a neutral position and keep the rest of your body still.
- Set your ribs down and squeeze your glutes before you press overhead.
- Pick up the load with a flat back and stand tall.
- Walk with short, deliberate steps while staying tall.
- Keep the load from swinging by holding your sides tight.
- Set the load down under control at the end of the distance rather than dropping it.
- Move the joint slowly through the largest circle you can control.
Coaching cues
- Control is the goal — no momentum, and no other joint should move to help.
- Finish with the weight stacked over the middle of your foot, not out in front.
- Stand tall and walk with short, controlled steps.
- Keep the load steady rather than letting it swing.
- Keep your shoulders back and down for the full distance.
Watch out for
-
Letting the trunk or shoulder swing to make the circle bigger.
This takes work off the target muscle and reduces what you get from the set.
Instead Shrink the circle until only the target joint is moving.
-
Arching the lower back to get the weight up.
This takes work off the target muscle and reduces what you get from the set.
Instead Brace your midsection and stop the rep where your position holds.
-
Leaning to one side under an uneven load.
Leaning lets the load win and takes the anti-lean work off your trunk.
Instead Stay stacked and tall, resisting the pull to one side.
-
Taking long, rushed strides that let the load sway.
A swaying load pulls you around and takes the anti-sway work off your trunk.
Instead Shorten your steps and keep a steady, controlled pace.
-
Rounding the shoulders forward under the load.
Rounded shoulders are a weaker position to carry and hold the load.
Instead Keep your chest up and your shoulders pulled back for the full distance.
The detail
- Tempo
- Move at a controlled, deliberate walking pace.
- Breathing
- Breathe steadily and rhythmically throughout the carry.
- Range of motion
- Cover the target distance or time while holding position. Take the forearms and trapezius through their full working range each rep.
- Setting up
- Choose a pair you can control for every planned rep and get them into position cleanly.
- If you are new to it
- Start with a shorter distance and a load you can control the whole way.
- Once it is easy
- Increase the distance or load while keeping your torso perfectly upright.