10 Best Dumbbell Single Arm Overhead Carry Alternatives for Shoulders

The Dumbbell Single Arm Overhead Carry is done standing with dumbbells. Ranked closest by our scoring: the Sled Overhead Backward Walk, the Standing Palm-in One-arm Dumbbell Press and the Kettlebell One Arm Military Press To The Side.

Dumbbell Single Arm Overhead CarryWatch the Dumbbell Single Arm Overhead Carry

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Single Arm Overhead Carry

The steps for the Dumbbell Single Arm Overhead Carry itself, so you can judge how close each substitute below really is.

Delts, with traps, core · Dumbbell · Intermediate · Compound

  1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
  2. Raise the dumbbell overhead, fully extending your arm.
  3. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
  4. Continue walking for the desired distance or time.
  5. Switch hands and repeat the exercise.

The 10 Best Dumbbell Single Arm Overhead Carry Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Single Arm Overhead Carry on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Sled Overhead Backward Walk

    1. Sled Overhead Backward Walk

    89% match

    Delts · Advanced · Compound

    A good swap when you have a sled to work with, and it still works the delts.

    • Sled
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
    3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Single Arm Overhead Carry
    • Body position: standing, the same as the Dumbbell Single Arm Overhead Carry
  2. Farmer's Walk

    2. Farmer's Walk

    66% match

    Forearms · Intermediate · Compound

    A looser match: it works the forearms rather than the delts.

    • Other
    How to perform it
    1. 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.
    2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
    3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: forearms, not delts
    • Body position: standing, the same as the Dumbbell Single Arm Overhead Carry
    • Balance: easier to stay steady on than the Dumbbell Single Arm Overhead Carry
  3. Standing Palm-in One-arm Dumbbell Press

    3. Standing Palm-in One-arm Dumbbell Press

    60% match

    Delts · Intermediate · Compound

    It still works the delts, through a different movement.

    • Dumbbell
    How to perform it
    1. Start by having a dumbbell in one hand with your arm fully extended to the side using a neutral grip. Use your other arm to hold on to an incline bench to keep your balance.
    2. Your feet should be shoulder width apart from each other. Now slowly lift the dumbbell up until you create a 90 degree angle with your arm. Note: Your forearm should be perpendicular to the floor. Continue to maintain a neutral grip throughout the entire exercise.
    3. Slowly lift the dumbbell up until your arm is fully extended. This the starting position.
    4. While inhaling lower the weight down until your arm is at a 90 degree angle again.
    5. Feel the contraction for a second and then lift the weight back up towards the starting position while exhaling. Remember to hold on to the incline bench and keep your feet positioned to keep balance during the exercise.
    6. Repeat for the recommended amount of repetitions.
    7. Switch arms and repeat the exercise.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Single Arm Overhead Carry
    • Equipment: free weights, the same as the Dumbbell Single Arm Overhead Carry
    • Body position: standing, the same as the Dumbbell Single Arm Overhead Carry
  4. Kettlebell One Arm Military Press To The SidePlay demonstration

    4. Kettlebell One Arm Military Press To The Side

    60% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
    2. Engage your core and keep your back straight.
    3. Press the kettlebell overhead, extending your arm fully.
    4. Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: delts, the same as the Dumbbell Single Arm Overhead Carry
    • Equipment: free weights, the same as the Dumbbell Single Arm Overhead Carry
    • Body position: standing, the same as the Dumbbell Single Arm Overhead Carry

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 Dumbbell Single Arm Overhead Carry 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.

Dumbbell Single Arm Overhead Carry FAQ

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.

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