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Full body ยท Carry

Farmer's Carry

A compound carry exercise for the forearms and traps, done with a dumbbell. It also works the glutes, abs and quads.

Dumbbell Compound Weight and distance Also called: farmers walk, farmer walk

Muscles worked

Primary

Forearms and Traps

Do most of the work.

Secondary

Glutes, Abs and Quads

Help during each rep.

  • ForearmsGrip and wristsPrimary
  • TrapsTop of the shoulders and neckPrimary
  • GlutesHips and seatSecondary
  • AbsFront of the trunkSecondary
  • QuadsFront of the thighsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Stand tall, shoulders down and back, grip hard.
  3. Short, quick steps; no leaning or swaying.
  4. Brace the trunk and breathe behind the brace.
  5. Go for distance. Pick a load you can move the whole way and log the weight and distance when you finish.

Common mistakes

  • Leaning to one side. Stand tall; if you lean, the weight is too heavy for now.
  • Shrugging the load. Shoulders down and back, arms long.
  • Long, bouncy strides. Short, quick steps keep the load steady.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.