Farmer Carry is a beginner compound static using dumbbells. It loads Forearms.
Muscles worked
- Primary: Forearms
- Secondary: Traps, Abs, Shoulders, Glutes
Setup
- Pick up dumbbells with a tall chest and packed shoulders.
How to do it
- Walk with short, quiet steps. Do not lean into the load.
Coaching cues
- Squeeze the handles. Ribs stacked over the pelvis.
Common mistakes
- Leaning and hitching. Lighter load; slower steps.
Related lifts
- Barbell Standing Back Wrist Curl Forearms
- Barbell Wrist Curl Forearms
- Barbell Wrist Extension Forearms
- Cable Standing Back Wrist Curl Forearms
- Cable Wrist Curl Forearms
- Dead Hang Forearms
MyCoach programs the Farmer Carry into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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