Farmer's Carry
Farmer's Carry trains 7 of the 18 muscle groups Full Coverage tracks: Forearms 90%, Mid-back / traps 45%, Abs 40%, Lower back / erectors 35%, Quads 20%, Calves 15%, Obliques 15%.
How to do it
- Set a heavy dumbbell on each side of you.
- Hinge down, grip both, and stand up with them hanging at your sides.
- Brace your stomach, pull your shoulders back and down, and walk in a straight line.
- Take short, controlled steps and keep your torso upright.
- When your grip goes, the set is over - that is the point of the exercise.
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 40%
- Lower back / erectors 35%
- Quads 20%
- Calves 15%
- Obliques 15%
How it compares
Compared with the Kettlebell Farmer's Walk, it loads Lower back / erectors 5 points higher. It needs Dumbbells where the other uses Kettlebells. Compared with the Wrist Curls, it loads Mid-back / traps 45 points higher, Abs 40 points higher, Lower back / erectors 35 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.
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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