Quick Answer
Farmer Carry is a beginner strongman exercise that targets your core, traps and forearms. It uses a dumbbell. Stand tall with a dumbbell in each hand, arms fully extended at your sides.
Video Tutorial
How to Perform the Farmer Carry
- 1
Stand tall with a dumbbell in each hand, arms fully extended at your sides.
- 2
Engage your core and maintain an upright posture with shoulders back.
- 3
Walk forward with controlled, steady steps for the prescribed distance or time.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Farmer Carry isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Farmer Carry work?
The Farmer Carry primarily works your core, traps and forearms. Secondary muscles include the glutes, quadriceps and shoulders.
What equipment do I need for the Farmer Carry?
The Farmer Carry needs a dumbbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Farmer Carry suitable for beginners?
Yes. The Farmer Carry is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Farmer Carry should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Farmer Carry every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train core, traps and forearms more frequently, alternate harder and easier variations and keep overall weekly volume moderate.