Barbell Farmer's Hold
Barbell Farmer's Hold trains 7 of the 18 muscle groups Full Coverage tracks: Forearms 90%, Mid-back / traps 45%, Abs 35%, Lower back / erectors 30%, Quads 15%, Calves 10%, Obliques 10%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Set a loaded barbell in a rack at hip height, or deadlift it up.
- Grip it with both hands in front of your thighs and stand tall.
- Brace your stomach and hold the position, or take short controlled steps.
- Keep your shoulders pulled back - do not let the bar round you forward.
- A two-handed hold is symmetric, so this is grip and posture work rather than anti-rotation.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Forearms 90%
- Mid-back / traps 45%
- Abs 35%
- Lower back / erectors 30%
- Quads 15%
- Calves 10%
- Obliques 10%
How it compares
Compared with the Farmer's Carry, it loads Quads 5 points lower, Lower back / erectors 5 points lower, Abs 5 points lower. It needs Barbell where the other uses Dumbbells. Compared with the Reverse Curl, it loads Mid-back / traps 45 points higher, Abs 35 points higher, Lower back / erectors 30 points higher.
Other ways to train this
Other exercises for the Forearms
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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