Waiters Carry
The Waiters Carry primarily works the Anterior Deltoid, Serratus Anterior, Triceps (Long Head), with secondary activation of the Lateral Deltoid, Pectoralis Major (Clavicular) and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a dumbbell compound exercise at advanced difficulty.
Walk while holding a dumbbell overhead with the palm facing inward.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Carry |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Serratus Anterior, Triceps (Long Head) |
| Secondary | Lateral Deltoid, Pectoralis Major (Clavicular) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Serratus Anterior (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- 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. This is an advanced exercise. Ensure proper form before adding load. Maintain tension throughout the hold.
Alternative Exercises
Get this data via the REST API or MCP Server.