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Traps and neck

Overhead Carry

The Overhead Carry is a strength exercise with dumbbells for your traps. Share of the load in the Zulta muscle model: upper traps 14%, front delts 11% and side delts 8%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)

How to do it

  1. Clean or press a dumbbell in each hand to the shoulders.
  2. Press both dumbbells overhead until the arms are straight and the biceps are beside the ears.
  3. Brace the abs and keep the ribs down so the lower back does not arch.
  4. Walk forward with short, steady steps for 15 to 30 meters, breathing steadily.
  5. Stop, lower the dumbbells to the shoulders and then to the floor under control.

Tips

  • Push the dumbbells up to the ceiling the whole walk to keep the arms locked.
  • Keep the dumbbells directly over the shoulders, not in front of them.

Common mistakes

  • Arching the lower back to hold the weights up.
  • Letting the elbows bend as the shoulders tire.

Muscles worked by the Overhead Carry

  • Upper traps Primary14%
  • Front delts Secondary11%
  • Side delts Secondary8%
  • Spinal erectors (lower back) Secondary8%
  • Obliques Secondary8%
  • Gluteus medius Secondary7%
  • Serratus anterior Minor6%
  • Rotator cuff Stabilizer6%
  • Triceps (lateral head) Minor5%
  • Forearm flexors Minor5%
  • Gluteus maximus Minor4%
  • Quads (vastus lateralis) Minor4%
  • Calves (gastrocnemius) Minor4%
  • Mid traps Stabilizer4%
  • Upper abs Stabilizer3%
  • Forearm extensors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Locked out overhead the shoulders and serratus hold the load, the grip much less. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

Overhead Carry alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Overhead Carry work?

Mainly the upper traps. The front delts, side delts, spinal erectors (lower back), obliques and gluteus medius assist.

Is the Overhead Carry good for beginners?

The Overhead Carry is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Overhead Carry?

For example the Yoke Carry, Sandbag Carry and Farmer's Walk (Trap Bar). They train mostly the same muscles, some with different equipment.

How do you make the Overhead Carry harder?

Add weight or reps, or move on to the Yoke Carry and Zercher Carry.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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