# How to Do Farmer's Carry

Learn how to do the Farmer's Carry with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** Dumbbells

## Muscles worked

forearms, shoulders, core, back

## How to do it: step by step

- Pick up a heavy dumbbell in each hand and stand tall.
- Pull your shoulders back and down, away from your ears.
- Brace your core as if for a plank.
- Walk forward with short, steady steps for the target distance or time.
- Keep your grip firm and your torso perfectly upright.
- Set the weights down with control by hinging at the hips.

## Tips

- Go heavier than you think; grip is usually the first thing to fail.
- Do not let the weights pull your shoulders forward into a slouch.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Farmer's Carry work?

The Farmer's Carry mainly works the forearms, shoulders, core, back.

### How many reps of the Farmer's Carry should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Farmer's Carry good for beginners?

Yes. The Farmer's Carry is beginner friendly, so start with light effort and focus on form before adding reps.