How to do the Farmer's Carry
Primary: Forearms, Core, Traps · also works Glutes, Quads, Upper Back, Calves. Also called: farmers walk, loaded carry.
Step by step
- 1
Pick up a heavy dumbbell in each hand with a flat back and stand tall.
- 2
Pull your shoulders back and down and brace your core.
- 3
Walk forward with short, controlled steps for 20 to 40 meters or a set time.
- 4
Keep your torso upright and avoid leaning to either side.
- 5
Set the weights down with a hinge, not a rounded back.
Coaching cues
- Stand tall, shoulders packed
- Short quick steps
- Grip hard
Common mistakes
- Shrugging the shoulders to the ears
- Leaning forward
- Dropping the weights carelessly
Sets, reps and where it fits
Muscle
3–4 × 20–40 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 20–40 sec
rest 45–60 s
Farmer's Carry alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Farmer's Carry work?
Primary: Forearms, Core, Traps. Secondary: Forearms, Core, Traps, Glutes, Quads, Upper Back, Calves
How many sets and reps of Farmer's Carry should I do?
Hold or work for 20–40 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Farmer's Carry?
Same movement pattern, different equipment: Suitcase Carry, Overhead Carry, Trap Bar Deadlift, Kettlebell Deadlift.
Is the Farmer's Carry good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.