Dumbbell Waiter Carry
- Primary muscles
- Forearms, Shoulders
- Secondary muscles
- Traps, Abs
- Equipment
- Dumbbell
- Movement pattern
- None
Steps
- 1 Select a dumbbell and carefully press it overhead with one hand, fully extending your arm.
- 2 Ensure your palm faces forward and the dumbbell is directly above your shoulder, with your elbow locked.
- 3 Keep your core tight, shoulders down and back, and maintain a tall posture with your gaze straight ahead.
- 4 Begin walking slowly and deliberately, taking small, controlled steps.
- 5 Continue walking for the desired distance or time, maintaining stability and control of the dumbbell overhead.
- 6 Carefully lower the dumbbell to your side once you have completed the set, then repeat on the other arm.
