All exercisesFamily in the library
Strength exercises Β· Upper body
Waiter carry
Difficulty Carries
How to perform it
One-arm overhead carry β a single dumbbell or kettlebell in a locked-out arm, walk upright. The listed weight is the load per hand. The front delt holds the load overhead, the obliques and quadratus lumborum resist side bending. Differs from the two-arm overhead carry by the asymmetry, which loads the trunk far more.
Equipment
- Dumbbells / KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Erector spinae
- External obliques
- Front delts
- Quadratus lumborum (not on the surface map)
- Side delts
- 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 carry
- Sandbag carry
- Waiter carryCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.