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.
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.