Dumbbell High Low Carry 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Forearms
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Dumbbell High Low Carry" is a full-body strength exercise that primarily targets the forearms while engaging several other muscle groups, including the abs, hamstrings, lower back, quads, shoulders, traps, and upper back. This exercise involves holding a dumbbell in one hand at a high position (shoulder height) and the other at a low position (by your side or hip), then walking while maintaining a stable posture. The challenge lies in keeping the core engaged and the body balanced while the muscles in the arms, shoulders, and core work to support the load. This movement not only strengthens the forearms but also improves stability and coordination across multiple muscle groups.
How to Perform
Begin by holding a dumbbell in each hand with a neutral grip, ensuring you stand tall with a straight posture.
Clean and press one dumbbell overhead, while keeping the other at your side, preparing your body for the movement.
Keep your shoulder actively engaged, holding the overhead dumbbell in position as you walk forward.
Continue walking for a set distance or time, maintaining stability throughout the exercise, focusing on your posture and core engagement.
Be mindful of keeping the movement controlled to avoid using momentum, ensuring that your muscles, especially the forearms, shoulders, and core, remain under constant tension.
Switch sides if necessary, ensuring equal work on both sides of your body to promote balanced strength and stability.
Tips
Before starting the movement, take a deep breath to establish a solid shoulder position. The weight will naturally pull your shoulders downward, so it's important to set your shoulders properly before lifting.
If performing the exercise with one dumbbell, make sure to avoid leaning to one side during the carry. Keep your body upright and balanced.
Slightly shrug the shoulder of the arm holding the dumbbell, just enough to counteract the downward pull without pushing the shoulder past a neutral position.
If your shoulder feels overly depressed due to the weight, a gentle shrug can help ensure the scapula rotates upward, keeping your shoulder stable and in a good position.
Walk with a controlled heel-toe pattern, focusing on stability and maintaining good posture throughout.
Keep the weight stable and avoid letting it force your body into excessive arching or overextension.
Continue breathing steadily throughout the exercise, but don’t rely on your breath for spinal stability—maintain proper core engagement to protect your back.
How Not to Perform
Avoid Using Momentum: Don’t swing or jerk your body to move the dumbbells. Focus on slow, controlled movements to keep the emphasis on your forearms and other target muscles. This will prevent unnecessary energy loss and reduce the risk of injury.
Don’t Lean to One Side: If you’re doing a unilateral carry, avoid leaning toward the side of the dumbbell. Keep your torso upright and stable to prevent strain on your lower back and maintain proper muscle engagement.
Don’t Overextend Your Shoulders: Ensure your shoulder isn’t pushed into an exaggerated position. Keep your shoulders in a neutral, stable position to avoid overstretching or straining the shoulder muscles.
Don’t Neglect Core Engagement: Failing to engage your core can lead to poor posture and back strain. Keep your core activated throughout the movement to support your spine and prevent unnecessary pressure on your lower back.
Avoid Rushing the Walk: Walk at a controlled pace, maintaining the heel-to-toe pattern. Rushing the movement can compromise balance and stability, increasing the risk of injury.
Don’t Forget to Breathe: Holding your breath can cause tension and increase the risk of dizziness or discomfort. Breathe steadily throughout the exercise, ensuring proper oxygen flow to your muscles.
Don’t Shrug Too Much: A slight shrug of the shoulder is enough to offset the weight. Avoid over-shrugging, as it can strain your traps and disrupt your posture.
Avoid Allowing the Dumbbell to Drop or Pull You Down: Don’t let the weight pull your shoulders downward or cause you to lean forward. Keep the weight under control, maintaining a neutral shoulder position.
Don’t Let the Weight Swing: Keep the dumbbells stable at all times. Swinging or letting the weight move uncontrollably will not only waste energy but also risk injury.
Don’t Neglect Proper Foot Placement: Make sure your feet are firmly planted on the ground, and avoid shifting your weight too far forward or backward, as this can lead to instability and unnecessary strain on your body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
