Arms · Compound

Farmer's Carry

A heavy loaded walk that builds grip, traps and total-body stability.

MAIN MUSCLE
Forearms, Trapezius
ALSO WORKS
Core, Glutes
EQUIPMENT
Dumbbell, Kettlebell
LEVEL
Beginner
REPS
30-60s
TEMPO
isometric
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Pick up heavy dumbbells or kettlebells with a neutral grip.

  2. Stand tall with shoulders back and down.

  3. Walk with controlled steps for the set distance or time.

  4. Set the weights down carefully by hinging at the hips.

COMMON MISTAKES

  • Leaning to one side or shrugging; stand tall with shoulders packed down.
  • Short, choppy steps; walk with controlled, normal-length strides.

TIPS

  • Crush the handles and keep your ribs stacked over your hips.

QUESTIONS

Which muscles does Farmer's Carry work?

The main muscle is Forearms, Trapezius. It also works Core, Glutes.

How many reps should I do?

FORGE suggests 30-60s reps for Farmer's Carry. The app adjusts sets and reps to your goal and level.

What can I do instead of Farmer's Carry?

These train the same muscles: Suitcase Carry, Dumbbell Shrug, Wrist Curl.