Strength / Dumbbell
A loaded walk with a dumbbell locked out above each shoulder, doubling the overhead load and removing the free arm that would otherwise help you balance.
Dumbbell
intermediate
compound
Lower Back · Triceps · Traps · Serratus · Deep Core
Clean or press a dumbbell to lockout above each shoulder.
Straighten both elbows fully and pull your shoulder blades up into the weights rather than shrugging away from them.
Brace hard and keep your ribs down — with both arms overhead the temptation to arch is much stronger.
Walk forward with short, deliberate strides, keeping both dumbbells stacked over your shoulders.
Keep breathing shallowly and steadily instead of holding your breath for the whole carry.
Carry for the desired distance, then lower both weights under control.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
