Farmer's Carry
Muscle Groups: Forearm
Farmer's Carry focuses on Forearm, with Hamstrings, Quads, Lower Back, Traps, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Farmer's Carry with proper form and technique.
- 1
Stand tall with a dumbbell or kettlebell in each hand, arms at your sides and feet shoulder-width apart.
- 2
Engage your core, and keep your shoulders back and chest lifted as you walk forward, taking small, controlled steps.
- 3
Maintain a steady pace, keeping your head up and looking straight ahead throughout the movement.
- 4
When finished, stop walking and gently lower the weights back to the ground.
Tips for Success
These tips will help you perform Farmer's Carry safely and effectively while maintaining proper form.
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Keep your back straight to avoid strain and maintain proper posture during the exercise.
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Avoid leaning to one side; ensure even weight distribution between both hands.
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Start with lighter weights to master your form before increasing the load.
Secondary Muscles
While Farmer's Carry primarily targets Forearm , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Quads, Lower Back, Traps, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Farmer's Carry, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Farmer's Carry, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
