Farmer carry
timed hold — reps are seconds
- Movement pattern:
- Carry
- Equipment:
- Dumbbells
- Level:
- Beginner
- Primary muscle:
- Forearms
- Also works:
- Traps, Core
Technique
Heavy dumbbells at your sides, tall posture. Walk short even steps for 20–40 meters (≈30–45 seconds), shoulders back.
Common mistakes
Leaning sideways and rushing with tiny steps.
Harder option: Dumbbell suitcase carry, Overhead (waiter) dumbbell carry, Dumbbell front-rack carry, Barbell front-rack carry, Zercher carry, Kettlebell suitcase carry, Front-rack kettlebell carry, Overhead (waiter's) kettlebell carry
Related exercises
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