All Exercises
Carry · Compound
Overhead Carry
Targets Core, Front Delt with an optimal working range of 30–60 reps.
Primary Muscles
Core, Front Delt
Secondary: Upper Back
Typical Rep Range
30–60 reps
Core Dominant
Equipment Tier
Dumbbells & Bands
Dumbbells
Movement Profile
Intermediate · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Overhead Carry:
- 1 Press weights overhead and lock out elbows
- 2 Pin ribcage down and brace core to protect spine
- 3 Walk deliberately with active upward shoulder pressure
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Over-arching lower back to balance weight
- ✕ Soft or bent elbows
Substitutions & Variations
Similar Exercises to Overhead Carry
Carry Dumbbells & Bands
Farmer Walk
Forearms, Core · 30–60 reps
View form cues
Carry Dumbbells & Bands
Suitcase Carry
Core, Obliques, Forearms · 30–60 reps
View form cues
Plyometric Full Gym Access
Battle Ropes
Front Delt, Core · 20–40 reps
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Carry Full Gym Access
Sled Push
Quads, Glutes · 30–60 reps
View form cues
Vertical Push Dumbbells & Bands
Dumbbell Shoulder Press
Front Delt, Side Delt · 8–12 reps
View form cues
Plyometric Bodyweight Only
Burpee
Quads, Chest, Core · 10–20 reps
View form cues