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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, which can help identify and address side-to-side strength differences
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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