Farmer's Carry
A farmer's carry is walking while holding a heavy weight in each hand, which builds grip strength and works your forearms, traps and core.
How it moves
Stand tall, shoulders downGrip, forearms and traps working. A simplified figure, not a full form check.
- Main muscle
- Forearms
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 2 to 4 walks of 20 to 40 metres, or 30 to 45 seconds
Written by WellPath FusionLast updated
- Pick up the weights. Stand between two dumbbells or kettlebells. Bend at the hips and knees to grip them, then stand up tall.
- Set your posture. Pull your shoulders gently back and down, and brace your stomach.
- Walk. Take short, steady steps, keeping the weights still at your sides.
- Hold tight. Grip hard the whole time and keep your chest up.
- Put them down safely. Stop, bend at the hips and knees, and lower the weights to the floor.
What are the most common mistakes?
- Leaning to one side. Use equal weights and stay upright.
- Hunched shoulders. Stand tall rather than letting the weights pull you forward.
- Dropping the weights. Lower them with a bend at the hips, just as you picked them up.
How can you make it easier or harder?
Make it easier
Use lighter weights and walk a shorter distance.
Make it harder
Carry a weight in one hand only, which also works your obliques.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Forearms exercises