What muscles does the Farmers Carry work?

The Farmers Carry mainly works the forearms, traps and full body.

How many sets and reps of the Farmers Carry?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

What can I do instead of the Farmers Carry?

Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.

Farmers Carry

Hold heavy dumbbells at the sides and walk with tall posture, bracing the trunk and gripping hard.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Forearms, Traps, Full body
Equipment: Dumbbell
Movement: Carries

How to do the Farmers Carry

The farmers carry is a walk while holding heavy dumbbells at your sides. It builds grip strength, upper back endurance and trunk stability, and carries over to everyday tasks like hauling bags.

Set up

1Set two heavy dumbbells beside your feet.
2Hinge and pick them up with a flat back, as in a deadlift.
3Stand tall with your shoulders down and back.

The movement

1Brace your trunk before your first step.
2Walk with short, controlled steps, keeping your head level.
3Keep the dumbbells from swinging or bumping your legs.
4Walk the set distance or time, turning carefully if needed.
5Set the weights down by hinging with a flat back.

Cues

Crush the handles
Tall posture, shoulders down
Short, steady steps
Breathe behind the brace

Common mistakes

Shoulders rounding forward under the load.: Pull your shoulder blades back and down and lighten the weights if needed.
Leaning to one side.: Use matching weights and keep your ribs stacked over your hips.
Picking the weights up with a rounded back.: Deadlift them up with the same setup you would use for a barbell.

Also works: Glutes, Quads, Obliques, Upper back, Calves

Make it easier

Use lighter dumbbells for trips of 15 to 20 meters, then add distance before adding weight.

Make it harder

Carry a weight on one side only with the Suitcase Carry, or load heavier with the Trap Bar Farmers Walk.

Sets and reps

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Athletic Power · Upper StrengthMetres per trip.3×40 @ RPE 8
Baseline Assessment: Week 1 · Session 3 · Pull, power and carry baselinesBASELINE — metres per trip. Record the load carried and whether grip or legs gave out first.2×40 @ RPE 7
Beginner Full-Body · Full Body CMetres per trip.3×30 @ RPE 7
Core & Conditioning Add-On · IntervalsMetres per trip.3×40 @ RPE 8
Dumbbell Only · Upper PullMetres per trip.3×40 @ RPE 8

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the forearms, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Farmers Carry work?: The Farmers Carry mainly works the forearms, traps and full body.
What equipment do you need for the Farmers Carry?: A dumbbell.
How many sets and reps of the Farmers Carry?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Farmers Carry?: Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.

Program it for your clients

Coaches add the Farmers Carry to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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