Carries: how to do it, muscles worked and variations

Loaded travel for grip, core and shoulder girdle.

Image: start and end of the movement.

All 2 variations

Walking with a dumbbell on one side only.

Form. Keep the trunk upright resisting the sideways lean.

Common mistake. Compensating by leaning toward the opposite side.

Quadratus lumborum, Obliques · Dumbbell

Walking while holding heavy dumbbells at your sides.

Form. Walk tall with controlled ribs and a firm grip.

Common mistake. Leaning or letting the shoulders drop.

Forearm flexors, Trapezius · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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