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All forearms exercisesForearms · Gym

Farmer's Carry

Loaded carry. Grip, trap, and core builder in one move.

BeginnerHeavy dumbbells4 × 30–40 m
Farmer's Carry demonstration thumbnail — Farmer's Carry Tutorial
Grip / forearmsHeavy dumbbells

Farmer's Carry

Demo · Runna

Verified Farmer's Carry demonstration by Runna. Click to play.

How to do the Farmer's Carry

  1. 1Tall posture
  2. 2Crush the handles
  3. 3Small, quick steps

Benefits of the Farmer's Carry

  • Builds strength and size in the grip / forearms under sustained isometric tension
  • Also trains traps, core as supporting movers
  • Trains each side independently, exposing and fixing left-right imbalances
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3McGill (2010) — Core training: evidence translating to better performance and injury preventionStrength and Conditioning Journal
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services