Single-Arm Overhead Plate Carry

Delts, Core, TrapsWeight Plate

A functional overhead loaded carry that strengthens the shoulders, challenges core stability, and improves balance under uneven loads.

How to do it

1Press a weight plate straight overhead with one hand until your arm is fully locked out.

2Pull your shoulder blade down and brace your abs tight.

3Stand tall without leaning to the side or arching your lower back.

4Walk forward at a steady pace, keeping strict upright posture and full weight control.

5Walk the set distance, carefully lower the plate, and switch sides.

Common mistakes

Leaning your torso to the opposite side, unevenly loading your spine.

Bending your elbow, overworking your triceps and losing overhead stability.

Tilting your head back or arching your lower back, increasing pressure on your spine.

Breathing

Breathe steadily and deeply while keeping a firm core brace throughout the carry.

Make it harder or easier

To make it easier, use a lighter plate or shorten the distance.

To make it harder, use a heavier weight or slow down your pace.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.