10 Best Dumbbell Single Arm Overhead Carry Alternatives for Shoulders
If you can't do the dumbbell single-arm overhead carry, choose movements that preserve overhead loading and shoulder stability. Try a kettlebell single-arm overhead carry—brace your core, lock the elbow, and drive the thumb upward to maintain scapular upward rotation and load the middle/posterior delts while walking.
Original Exercise: Dumbbell Single Arm Overhead Carry
How to Perform Dumbbell Single Arm Overhead Carry
- Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
- Raise the dumbbell overhead, fully extending your arm.
- Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
- Continue walking for the desired distance or time.
- Switch hands and repeat the exercise.
Best Dumbbell Single Arm Overhead Carry Alternatives
1. Farmer's Walk
65.9% MatchHow to perform this exercise
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
2. Conan's Wheel
60.9% MatchHow to perform this exercise
- With the weight loaded, take a zurcher hold on the end of the implement. Place the bar in the crook of the elbow and hold onto your wrist. Try to keep the weight off of the forearms.
- Begin by lifting the weight from the ground. Keep a tight, upright posture as you being to walk, taking short, fast steps. Look up and away as you turn in a circle. Do not hold your breath during the event. Continue walking until you complete one or more complete turns.
3. Circus Bell
59.7% MatchHow to perform this exercise
- The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
- Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
- Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
- Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.
4. Dumbbell One Arm Shoulder Press
59.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Press the dumbbell upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
5. Dumbbell Standing One Arm Palm In Press
59.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
- Engage your core and keep your back straight.
- Press the dumbbell upwards until your arm is fully extended.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
6. Dumbbell One Arm Upright Row
59.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
- Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
- Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
7. Bent Press
59.3% MatchHow to perform this exercise
- Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so. This will be your starting position.
- Begin my leaning to the side opposite the kettlebell, continuing until you are able to touch the ground with your free hand, keeping your eyes on the kettlebell. As you do so, press the weight vertically be extending through the elbow, keeping your arm perpendicular to the ground.
- Return to an upright position, with the kettlebell above your head. Return the kettlebell to the shoulder and repeat for the desired number of repetitions.
8. Dumbbell One Arm Shoulder Press V. 2
59.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
- Engage your core and press the dumbbell straight up overhead, fully extending your arm.
- Pause for a moment at the top, then slowly lower the dumbbell back to shoulder level.
- Repeat for the desired number of repetitions, then switch to the other arm.
9. Dumbbell One Arm Snatch
58.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- Lower the dumbbell towards the ground, keeping it close to your body.
- Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
- As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.
10. Dumbbell One Arm Lateral Raise
54.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
Why You Might Need a Dumbbell Single Arm Overhead Carry Alternative
You might substitute the dumbbell single-arm overhead carry for shoulder pain, limited mobility, or lack of equipment. Overhead carries demand rotator cuff control, scapular upward rotation, and anti-extension core strength; if any of those are compromised you need a safer option. For rehab, pick loaded holds with shorter duration and lighter weight; cue a neutral wrist and packed shoulder to reduce impingement and keep deltoid activation. For travel or busy gyms, use a kettlebell or sandbag overhead hold to approximate the same deltoid and scapular stabilizer recruitment while reducing wrist strain.
How to Choose the Right Substitute
Select a substitute based on shoulder mobility, available equipment, and training goal. For strength and hypertrophy prioritize heavier, controlled holds or single-arm overhead presses with tempo; cue a locked elbow and scapular upward rotation to ensure delt loading. For stability and conditioning favor carries with lighter weight and longer walks to train anti-lateral-flexion and core bracing; cue a tall posture and braced ribs to prevent lumbar extension. If you have rotator cuff issues, choose bilateral overhead holds or isometric press holds to distribute load and reduce shear on the glenohumeral joint.
Frequently Asked Questions
What muscles does Dumbbell Single Arm Overhead Carry work?
The exercise primarily targets the deltoids—especially the middle and posterior heads—while demanding rotator cuff and scapular stabilizer engagement to maintain an elevated humerus. It also recruits the obliques and lumbar extensors for anti-lateral-flexion and anti-extension; cue a locked elbow and packed shoulder to maximize delt activation.
What is the best bodyweight alternative to Dumbbell Single Arm Overhead Carry?
A wall-facing handstand hold is the best bodyweight alternative because it loads the delts and trains scapular control without external weight. Set your hands shoulder-width, push through the palms to protract the scapulae, and keep the core braced to mimic the anti-extension demand of carries.
Can I build muscle without doing Dumbbell Single Arm Overhead Carry?
Yes—you can build shoulder muscle with presses, loaded isometrics, and progressive overload. Use seated or standing dumbbell presses, strict single-arm overhead holds, or handstand push-up progressions; cue a vertical forearm path and controlled eccentric to emphasize deltoid hypertrophy.
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