Exercises / Carry
Overhead carry
Carry Dumbbell Complexity 4/5
Hypertension, Osteoporosis or low bone density, Rotator cuff tendinopathy. The generator automatically excludes this movement for those clients.
Working position
Setup
Press one dumbbell overhead, elbow locked, biceps beside the ear.
Execution
Walk a set distance keeping the arm vertical and the ribs down, then switch sides.
Coaching cues
- Ribs down - do not arch to hold the weight up
- Arm stays vertical, not drifting forward
- Small controlled steps
Common fault
Arching the low back to keep the weight overhead
Fix: Reduce the load, or regress to a farmer carry.
Muscles trained
Primary: Deltoid (delts)Transversus abdominis (TVA)
Secondary: Erector spinae (spinal erectors)Trapezius (traps)Triceps brachii (triceps)
Regression and progression
Easier: Farmer carry
Harder: No harder variation recorded.
Never advance complexity and load in the same week. When the variation gets harder, the load comes down.