Core · Dumbbell
Dumbbell Single Arm Overhead Carry
How to do the dumbbell single arm overhead carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Press a single dumbbell overhead with one hand and lock out your arm, wrist stacked over your elbow and shoulder. Stand tall, brace your core, and walk forward for the prescribed distance or time, keeping the weight steady overhead, then switch sides.
- 1Feel your shoulder and triceps holding the dumbbell locked out overhead
- 2Brace hard through your core and obliques to resist tipping toward the loaded side
- 3Keep your ribs down and posture tall with each step
Common mistakes
- Do not let your torso lean or bend toward the weighted side
- Avoid arching your lower back or letting the elbow soften
- Do not hold your breath; breathe steadily as you walk
Muscles worked
The dumbbell single arm overhead carry mainly works the obliques, forearms, and front delts, with the triceps, lower back, upper traps, upper abs, lower abs, side delts, quads, glutes, hamstrings, and calves assisting.
- ObliquesPrimary
- ForearmsPrimary
- Front DeltsPrimary
- TricepsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Side DeltsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- LatsMinor
- Lower TrapsMinor
- External RotatorsMinor
Kovo programs the dumbbell single arm overhead carry for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.