Farmer's Carry
How to do it
Starting position
- Hold a dumbbell of appropriate weight in each hand
- Stand straight with your feet hip-width apart
- Grip the dumbbells tightly with your palms facing your body
- Look forward and slightly tuck your chin
Movement
- Brace your core and walk at a steady pace
- Keep your arms straight so the dumbbells do not touch your legs
- Move forward carefully, keeping your hips from swaying side to side
- When you reach the target distance, slowly set the dumbbells down
Breathing
Maintain natural breathing and keep pressure in your core while walking
Trainer tips
- Keep your chest up and pin your shoulders back
- Keep your torso upright and walk with short steps
- Keep the dumbbells from hitting your body
Cautions
- Arching your back under heavy loads can cause a lumbar injury, so start with a light weight
- Shoulders rolling forward
- Swaying the upper body side to side
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Forearms Traps |
|---|---|
| Secondary muscles | Abs · Glutes · Lower back |
| Equipment |  Dumbbell |
| Movement pattern | Carry |
| Recommended distance | 20–40 m |
13 similar exercises
Representative exercise: Suitcase Carry
Related exercises
Dumbbell Farmers CarryHarderFarmers WalkHarderSuitcase CarrySimilar exerciseOverhead CarrySimilar exerciseKettlebell Farmers WalkSimilar exerciseTrap Bar Farmers CarrySame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.