Exercise library
Traps · Dumbbell
Farmer's Carry
Difficulty
Beginner
Sets
3–4
Reps
30–60 sec
Equipment
Dumbbell
Target muscles
Primary Traps
Secondary: Forearms, Core, Glutes
Variations
- · Tempo Farmer's Carry
- · Paused Farmer's Carry
- · Single-arm/side Farmer's Carry
Proper form
- 01 Set a full 360° brace before picking up the load.
- 02 Keep the shoulders packed and ribs stacked over the pelvis.
- 03 Take small, deliberate steps at a steady cadence.
- 04 Set the load down with the same posture used to pick it up.
Common mistakes
- × Letting the shoulders shrug and the torso lean.
- × Rushing steps and losing bracing.
- × Grip failing before the intended stimulus.
Tips
- ✓ Program carries for distance or time, not reps.
- ✓ Rotate loads to build grip in multiple positions.
- ✓ Use carries as finishers or between compound sets.
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