Farmer Carry is a beginner compound static using dumbbells. It loads Forearms.
Why this lift
The Farmer Carry is a beginner compound static lift. It primarily loads Forearms. Traps, Abs, Shoulders, Glutes help. You need dumbbells. Most programs place it near the start of a session, while you are fresh. You may also hear it called Farmer Carrys.
Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.
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.
How to program it
Treat the Farmer Carry as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
If the Farmer Carry does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.
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
FAQ
What muscles does the Farmer Carry work?
The Farmer Carry works Forearms (primary), Traps, Abs, Shoulders, Glutes (secondary).
What equipment do I need for the Farmer Carry?
You need dumbbells.
Is the Farmer Carry suitable for beginners?
Yes. The Farmer Carry is marked beginner in this catalog. Start lighter than you think and film one set from the side.
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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