Farmers Carry

A man doing farmers carry for forearms. The diagram illustrates the workout starting position on the left and the finishing position on the right, with the man's muscles emphasized in red and orange.

Exercise Description

The Farmer’s Carry is a functional full-body exercise that involves walking while holding heavy weights at your sides. Although it appears simple, it is one of the most effective exercises for developing grip strength, core stability, posture, and overall muscular endurance. The Farmer’s Carry challenges multiple muscle groups simultaneously and closely mimics real-world tasks such as carrying heavy objects, making it highly valuable for both athletic performance and everyday strength.

Primary Muscles Worked

  • Forearm Flexors (Grip Muscles)

  • Upper Trapezius

Secondary Muscles Worked

  • Core Muscles (Rectus Abdominis, Obliques, Transverse Abdominis)

  • Erector Spinae

  • Deltoids (Shoulder Stabilizers)

  • Gluteus Maximus

  • Quadriceps

  • Hamstrings

  • Calves

  • Lats (Latissimus Dorsi)

  • Rhomboids

  • Forearm Extensors

How to Perform Correctly

Setup

  1. Place two dumbbells, kettlebells, or farmer’s carry handles on the floor beside you.

  2. Stand between the weights with your feet approximately hip-width apart.

  3. Hinge at the hips and bend your knees to grasp the weights.

  4. Lift the weights using proper deadlift mechanics.

  5. Stand tall with your chest lifted and shoulders pulled back.

  6. Engage your core and maintain a neutral spine.

Movement

  1. Walk forward using controlled and deliberate steps.

  2. Keep your arms fully extended and the weights close to your sides.

  3. Maintain an upright posture throughout the carry.

  4. Keep your shoulders level and avoid leaning to either side.

  5. Continue walking for the prescribed distance or time.

  6. When finished, lower the weights to the floor using proper lifting technique.

Common Mistakes to Avoid

Rounding the Shoulders

  • Keep your chest up and shoulders pulled back throughout the carry.

Leaning Side to Side

  • Maintain a balanced posture and avoid shifting your body weight.

Taking Steps That Are Too Large

  • Use controlled, natural strides to maintain stability.

Looking Down Constantly

  • Keep your head neutral and your eyes focused forward.

Using Excessive Weight

  • Heavy loads that compromise posture reduce effectiveness and increase injury risk.

Rushing the Movement

  • Focus on maintaining proper posture rather than walking quickly.

Dropping the Weights Improperly

  • Lower the weights under control using proper lifting mechanics.

Arm Exercises