Difficulty level: Intermediate
Target Muscle: Shoulders
Equipment: Dumbbell
Instructions for proper form
Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand. Press the dumbbell overhead with a neutral grip, ensuring your elbow is locked out. Your shoulder should be engaged to stabilize the weight. Keep your core tight and your back straight as you begin walking forward. Maintain an upright posture, avoiding any leaning to the side with the dumbbell. Your opposite arm should hang by your side for balance, and remember to switch arms after a certain distance or time.
Common mistakes to avoid
Avoid leaning to one side to compensate for the weight, keep your core engaged to prevent arching your back. Don’t let your elbow bend; ensure it stays locked out while the weight is overhead. Also, avoid looking down while walking as this can throw off your balance.
Benefits
Specific benefits of the exercise
The single-arm dumbbell overhead carry helps to improve shoulder stability and strength, engages the core muscles, and enhances overall body coordination and balance.
Expected results and timeframe
With consistent training, you may expect improved shoulder strength, core stability, and grip strength within 4-6 weeks of regular practice. Additionally, endurance and posture may also improve during this period..
Who this exercise is best for
This exercise is beneficial for individuals looking to enhance their shoulder strength and stability, athletes requiring increased core engagement and balance, and those in rehabilitation aiming to improve functional strength.
Scientific studies supporting its effectiveness
Studies demonstrate that loaded carries can significantly improve core stability, enhance grip strength, and activate multiple muscle groups, making them effective in strength and conditioning programs (e.g., research published in the Journal of Strength and Conditioning Research).
Variations
Beginner modifications
Beginners can start with lighter weights or perform the exercise with a lower weight held at shoulder height rather than overhead. They can also practice walking without the load to focus on balance before adding weight.
Advanced progressions
Advanced practitioners can increase the weight of the dumbbell, perform the exercise on an unstable surface like a Bosu ball, or incorporate a pause at the top of the overhead position to increase difficulty.
Integrations
Complementary exercises
Complement this exercise with shoulder presses, planks, or farmer’s carries to enhance strength and stability in the shoulder and core.
Super set recommendations
Super set this exercise with bent-over rows or push-ups to engage the upper body muscles in varying planes and enhance overall strength.
Sample workout routines
Incorporate the single-arm dumbbell overhead carry in a full-body routine alongside squats, deadlifts, and pull-ups for balanced muscle engagement.
Exercise combinations
Combine with core exercises like Russian twists or anti-rotation presses to target core stability while carrying.
Best time to do this exercise in your workout
This exercise is best performed after your primary strength exercises for the upper body but before your cool-down and core work to maximize shoulder and core engagement.