Dumbbell Single-Arm Overhead Carry Alternative
12 substitute exercises that target the same muscles
Barbell Clean and Jerk
Barbell Power Clean from Blocks
Sumo Deadlift High Pull
Barbell Power Snatch from Blocks
Barbell Overhead Squat
Barbell Power Snatch
Barbell Full Clean
Barbell Snatch Pull
Dumbbell Single Power Clean and Jerk
Bottle Weighted Halo
Dolphin Pose
Barbell Behind the Back Push Press
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Dumbbell Single-Arm Overhead Carry trains
Primary Deltoid Anterior Trapezius Upper Fibers
Secondary Erector Spinae Gastrocnemius Gluteus Maximus Obliques Quadriceps
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