Goblet carry

A compound exercise for the abs and upper back, with help from the biceps, forearms. Equipment: dumbbells.

Orbit

Drag to rotate

WorksAbsUpper backBicepsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hold one dumbbell upright against the chest.
Walk tall, elbows tucked
Breathe without letting the chest sink

Muscles worked

Goblet carry: 3D figure mid-rep with the abs and upper back highlighted

Abs · main
Upper back · main
Biceps
Forearms

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all goblet carry alternatives.

Kettlebell goblet carryKettlebells
Dumbbell front-rack carryDumbbells
Kettlebell rack carryKettlebells
Kettlebell mixed carryKettlebells
Dumbbell marchDumbbells
Dumbbell overhead carryDumbbells

More abs exercises

PlankNo equipment
Hanging knee raisePull-up bar
Cable crunchCable machine
Ab wheel rolloutAb wheel
Dead bugNo equipment
Pallof pressCable machine

Put the goblet carry in a plan that adapts

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