Farmer Carry
The farmer carry is a loaded carry exercise that primarily trains the forearms and traps, with the core, glutes and quads assisting. Equipment: dumbbells. Suited to beginner lifters.
- Primary muscles
- Forearms And Traps
- Secondary muscles
- core, glutes and quads
- Muscle group
- core
- Equipment
- dumbbells
- Movement pattern
- Loaded Carry
- Difficulty
- Beginner
- Also searched as
- farmers carry, farmers walk, farmer's walk
Complete farmer carry guides
- Proper formFarmer Carry: Proper Form, Step by StepDefinitive step-by-step guide to farmer carry proper form: setup, cues, breathing, tempo, common mistakes and fixes. Safety-first, evidence-aware coaching.
- Muscles workedFarmer Carry: Muscles Worked and Best AlternativesLearn which muscles the farmer carry trains (primary and secondary), how to program it, and 3–4 practical alternatives based on equipment, injuries, and plateaus.
- Sets and repsHow Many Sets and Reps for the Farmer Carry? Evidence-based Ranges and ProgressionPractical, evidence-aware set/rep/duration ranges for farmer carries by goal (strength, hypertrophy, endurance), clear progression rules, and when to add weight vs reps.
- Common mistakesThe Most Common Farmer Carry Mistakes (and How to Fix Them)Learn the 7 most common farmer carry mistakes, why they happen, what they cost (lost gains or injury risk), and one concrete fix for each to make your carries work.
- At-home alternativesFarmer Carry Alternatives at Home (Minimal Equipment)Practical at-home substitutes for the farmer carry using dumbbells, bands, backpacks, and bodyweight. What each preserves, what it loses, and when a gym is needed.
Related exercises
Train the same muscles or the same movement pattern.
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