Exercise · loaded carry
Overhead carry
Overhead carry is an intermediate loaded carry movement that trains shoulders, deep_core, upper_back, done with dumbbells or a kettlebell. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 15–30 reps, tempo walk.
The most common mistake is arm drifting forward and back arching. If dumbbells or a kettlebell or the movement itself doesn't suit you, Front-rack carry or Farmer's carry or Suitcase carry cover the same pattern. It's usually held back for shoulder, hypertension issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Press one dumbbell overhead, arm locked, biceps by the ear | एक डम्बल ऊपर, हाथ लॉक, बाज़ू कान के पास |
| 2 | Walk tall; ribs down | सीधे चलो, पसलियाँ नीचे |
| 3 | Switch arms | हाथ बदलो |
Equipment & who it fits
Needs dumbbells or a kettlebell, rated intermediate, held back for shoulder, hypertension issues. Search "overhead carry dumbbell" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Overhead carry work?
- Overhead carry primarily trains shoulders, deep_core, upper_back, using a loaded carry pattern with dumbbells or a kettlebell.
- What's the most common mistake with Overhead carry?
- Arm drifting forward and back arching
- What can I do instead of Overhead carry?
- The closest substitutes in this database are kettlebell rack carry, farmers carry, suitcase carry, which train the same pattern with different equipment.