Overhead Carry: How-to, Tips & More
The Overhead Carry is a beginner isolation exercise for your shoulders. You do it with dumbbells, one side at a time. It is a good fit when your goal is general fitness.
Besides the shoulders, it also works your core and traps, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Core
Secondary
Traps
Secondary
How to do the Overhead Carry
- Press one dumbbell overhead and lock your arm.
- Walk slowly, keeping the dumbbell stacked over your shoulder.
- Keep your ribs down and your body upright.
- Switch hands after each length.
Overhead Carry tips
- Do not lean away from the weight.
Sets and reps
Most lifters do well with 20 to 60 reps per set, and 20 to 60 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Overhead Carry alternatives
Arnold Press
Shoulders
Dumbbell Front Raise
Shoulders
Dumbbell Lateral Raise
Shoulders
Dumbbell Shoulder Press
Shoulders
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Barbell Front Raise
Barbell
Frequently asked questions
What muscles does the Overhead Carry work?
The Overhead Carry mainly works your shoulders, with help from your core and traps.
How many sets and reps should I do?
A good starting point is 20 to 60 reps per set, and many lifters get the best results between 20 to 60 reps. Use a weight that leaves one or two reps in reserve.
Is the Overhead Carry good for beginners?
Yes. The Overhead Carry is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Overhead Carry?
You need dumbbells.
Add Overhead Carry to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon