Hold a dumbbell in one hand and lift into the overhead position with the palm forward and lock in the upper back as you would with a barbell. Keeping the weight as stable as possible, walk at a brisk pace for the desired time or distance. The goal is keeping the upper back, shoulder, arm and dumbbell as motionless as possible with continuous active effort to stay tight.
 
Purpose
The single-arm dumbbell overhead carry is a simple way to improve overhead stability. Using a single dumbbell requires less overhead mobility than a barbell or two dumbbells, so is a more accessible variation when wanting to train sides independently to build and maintain symmetry in strength, mobility and stability.
 
Programming
Distances of 20-60m per arm at a time are generally appropriate for 2-5 sets.