Farmer's carry
A compound exercise for the forearms and traps, with help from the abs, glutes. Equipment: dumbbells.
Orbit
Drag to rotateMale
WorksForearmsTrapsAbsGlutes
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Pick up heavy dumbbells and stand tall.
- Short quick steps
- Shoulders back
- Walk about 30 metres
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all farmer's carry alternatives.
Put the farmer's carry in a plan that adapts
Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever