Home / Exercises

Dumbbell Overhead Carry

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Dumbbell

HOW TO PERFORM

1. The Set-Up: Press a dumbbell overhead with one or both hands. Ensure your wrist is straight and your palm faces inward (neutral grip).
2. The Lockout: Push up actively through your shoulder. Your elbow must be completely locked out, and your arm should be in line with your ear.
3. The Core Brace: Tuck your ribs down and brace your core. Avoid arching your lower back.
4. The Walk: Take slow, deliberate, heel-to-toe steps. Maintain a rigid torso and do not let your hips sway.

TARGET MUSCLES

Primary

• Shoulders
• Traps

Secondary

• Triceps
• Abs
• Forearms

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.

Try Ægir Iron free →

Related: All exercises · How every exercise is mapped to the muscles it trains