Single Arm Dumbbell Overhead Carry

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.