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

Dumbbell Single Arm Overhead Carry
Primary Muscle
Delts
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Traps, Core
How to Perform Dumbbell Single Arm Overhead Carry
  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.

Ranked Dumbbell Single Arm Overhead Carry Alternatives

Best Match
Sled Overhead Backward Walk

1. Sled Overhead Backward Walk

89% Match
Delts Sled Advanced Isolation
How to perform this exercise
  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.
Farmer's Walk

2. Farmer's Walk

65.9% Match
Forearms Other Intermediate Isolation
How to perform this exercise
  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.
Standing Palm-In One-Arm Dumbbell Press

3. Standing Palm-In One-Arm Dumbbell Press

59.9% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Kettlebell One Arm Military Press To The Side

4. Kettlebell One Arm Military Press To The Side

59.9% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  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.
One-Arm Kettlebell Para Press

5. One-Arm Kettlebell Para Press

59.9% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
  3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.
One-Arm Kettlebell Push Press

6. One-Arm Kettlebell Push Press

59.9% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Dip your body by bending the knees, keeping your torso upright.
  3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight. Lower the weight to perform the next repetition.
Dumbbell One Arm Shoulder Press

7. Dumbbell One Arm Shoulder Press

59.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at shoulder level, palm facing forward.
  2. Press the dumbbell upward until your arm is fully extended overhead.
  3. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  4. Repeat for the desired number of repetitions, then switch to the other arm.
Dumbbell Standing One Arm Palm In Press

8. Dumbbell Standing One Arm Palm In Press

59.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing inwards.
  2. Engage your core and keep your back straight.
  3. Press the dumbbell upwards until your arm is fully extended.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.
Kettlebell Arnold Press

9. Kettlebell Arnold Press

59.7% Match
Delts Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
  2. Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
  3. Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
  4. Repeat for the desired number of repetitions.
Dumbbell One Arm Upright Row

10. Dumbbell One Arm Upright Row

59.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
  2. Let the dumbbell hang at arm's length in front of your thighs, with your palm facing your body.
  3. Keeping your back straight and your core engaged, exhale and lift the dumbbell straight up towards your chin, leading with your elbow.
  4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other arm.

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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