Overhead (waiter) dumbbell carry
per sidetimed hold — reps are seconds
- Movement pattern:
- Carry
- Equipment:
- Dumbbells
- Level:
- Advanced
- Primary muscle:
- Deltoids
- Also works:
- Core, Forearms, Traps
Technique
Dumbbell locked out overhead with the elbow fully straight, stacked over the shoulder. Walk 15–30 meters without letting it drift forward of that line.
Common mistakes
Elbow bending and the dumbbell drifting forward of the shoulder.
Easier option: Farmer carry
Related exercises
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