All exercisesFamily in the library
Strength exercises Β· Upper body
Overhead carry
Difficulty Carries
How to perform it
Two dumbbells locked out overhead, walk straight ahead. The listed weight is the total carried (both hands combined). Front delts carry most of the load, assisted by side delts and triceps; the core stabilizes the torso. Differs from the farmer's carry by the overhead position, which demands high shoulder stability.
Equipment
- DumbbellsFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Erector spinae
- Front delts
- Side delts
- Transverse abdominis (not on the surface map)
- Triceps β long head
Related exercises
Find another variation and compare difficulty.
Loaded carries
Exercise family Β· pattern: Carries
1 family Β· 5 variationsDifficulty
- Farmer's carry
- Suitcase carry
- Overhead carryCurrently viewing
- Sandbag carry
- Waiter carry
Difficulty describes how demanding the execution is. It is not a recommended training order.