Dumbbell Racked Carry 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Static
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Racked Carry is a core stability and shoulder endurance exercise that involves walking while holding one or two dumbbells in a racked position at shoulder level. It primarily targets the shoulders and upper back, while engaging the core, obliques, and legs to maintain posture and balance. It’s excellent for improving core bracing, posture, and functional strength.
How to Perform
Hold one or two dumbbells at shoulder height (elbows bent, palms facing inward).
Stand tall with feet hip-width apart and core braced.
Begin walking forward in a straight line, maintaining upright posture.
Keep shoulders down and back—avoid shrugging.
Keep your elbows close to your body but not flared out.
Continue walking for a set time or distance.
Maintain steady breathing and control throughout.
Stop and lower the dumbbells safely after the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep a tight core throughout the walk.
Don’t let your torso lean—stay tall.
Elbows should be under the dumbbells, not flared.
Keep your chin tucked and eyes forward.
Maintain smooth, deliberate steps.
Avoid shoulder shrugging—stay relaxed up top.
Use even breathing patterns.
Train both unilaterally and bilaterally.
Start with short distances.
Focus on posture and alignment.
How Not to Perform
Leaning backward or sideways during the walk.
Flaring elbows or collapsing wrists.
Holding breath or breathing irregularly.
Using weight too heavy to maintain posture.
Shrugging shoulders upward.
Letting dumbbells rest on chest—engage muscles.
Walking too fast with poor control.
Rushing the setup—get tight before walking.
Dropping dumbbells down too quickly.
Letting hips shift or sway excessively.
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.
