Overhead Carry
The Overhead Carry primarily works the Anterior Deltoid, Rectus Femoris, Trapezius (Upper), with secondary activation of the Lateral Deltoid, Serratus Anterior and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at intermediate difficulty.
The Overhead Carry is a intermediate compound exercise performed with dumbbell, following a carry movement pattern. It primarily targets the Anterior Deltoid, Rectus Femoris, Trapezius (Upper), with secondary engagement of the Lateral Deltoid, Serratus Anterior.
Walk while holding a dumbbell overhead with one arm.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Rectus Femoris, Trapezius (Upper) |
| Secondary | Lateral Deltoid, Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Rectus Femoris, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Lateral Deltoid, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Rectus Femoris (quadriceps)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp dumbbells with firm grip.
Execution
- Walk forward with controlled steps while maintaining upright posture.
- Keep shoulders level and core braced throughout movement.
Comments
- Perform equal reps on each side.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Keep your shoulder blades packed and your core braced for the entire duration.
- Walk with controlled, deliberate steps — don't shuffle or let your body sway.
- Maintain a neutral spine and resist leaning toward the loaded side.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Anterior Deltoid, Rectus Femoris, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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