The muscles you work during loaded carries (the traps and deltoids, located at your upper back) play a large role in creating pulling and grip strength; strengthen these muscles, and you’ll also be able to spur more muscle growth in your arms. The carry is simple: Pick up the heaviest dumbbells you can safely hold, and walk with them by your sides for as long as you can before putting them down.
Program It: Do 5 walks at the end of a workout. Aim for at least 60 seconds (push yourself on subsequent walks) and rest as long as needed in between sets.
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