# Overhead Carry

A unilateral loaded carry targeting the shoulders, traps, and trunk stabilizers. Builds overhead stability and anti-rotation control for lifters and field athletes.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-single-arm-overhead-carry/video/male.mp4
- HTML: https://seto.fit/exercises/overhead-carry/

## Muscles worked

- Traps: 8/10
- Front delts: 7/10
- Abs: 7/10
- Side delts: 6/10
- Forearms: 5/10
- Lower back: 3/10

## How to do the Overhead Carry

1. Hold a dumbbell overhead, elbow straight, wrist directly above your shoulder.
2. Keep your body upright, gaze forward, and take small, controlled steps.
3. Resist leaning to one side as you walk, maintaining a stable posture.
4. Continue walking, then gently lower the dumbbell back to your side.

### Full technique — 6 steps

1. Bring one dumbbell overhead and fully extend the elbow with the wrist directly above the shoulder.
2. Set your ribs down, squeeze the handle, and keep the shoulder centered under the load.
3. Stand tall with eyes forward, pelvis level, and the free arm relaxed at your side.
4. Walk forward with short, deliberate steps while keeping the dumbbell directly above your shoulder.
5. Resist leaning, side bending, or twisting as the weight shifts with each step.
6. Continue for the prescribed distance or time, then lower the dumbbell under control and switch sides.

## Common mistakes

- Letting the weight drift forward
- Walking with overstriding steps
- Arching the lower back
- Leaning away from the load
- Elbow not fully extended overhead

## Form cues

- Keep wrist over shoulder
- Keep ribs down
- Take short steps
- Crush the handle
- Stay tall under load

## How much to do

- **Strength** (good fit): 3–5 sets · rest 2 min
- **Endurance** (best fit): 2–4 sets · rest 1 min

## Quick answers

### What muscles does the Overhead Carry work?

Primary: Front delts 7/10, Side delts 6/10. Also works: Traps 8/10, Forearms 5/10, Abs 7/10, Lower back 3/10.

### When should I do the Overhead Carry in a workout?

Accessory. Goes after the main lifts. ≈ 8 min with rest.

### How many sets and reps of the Overhead Carry?

Strength: 3–5 sets, rest 2 min. Endurance: 2–4 sets, rest 1 min.

How we rate exercises: https://seto.fit/guides/methodology/

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