What muscles does the Plate Farmers Carry work?

The Plate Farmers Carry mainly works the forearms and traps.

How many sets and reps of the Plate 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.

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

Pinch a plate in each hand and walk tall, challenging grip while keeping the shoulders back.

See your setup in four steps

Demo video from YouTube, played in its own player.

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.

The same movement with other equipment or a different angle.

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

What muscles does the Plate Farmers Carry work?: The Plate Farmers Carry mainly works the forearms and traps.
What equipment do you need for the Plate Farmers Carry?: A plate.
How many sets and reps of the Plate 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 Plate Farmers Carry?: Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.

Coaches add the Plate 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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