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Strength exercises Β· Upper body
Farmer's carry
Difficulty Carries
How to perform it
Farmer's carry β a kettlebell or dumbbell in each hand, walk straight with a braced torso. The listed weight is the total load carried (both hands combined). Works the forearms and grip, the traps hold the shoulders, and the deep stabilizers resist side bending.
Video demo
Equipment
- Dumbbells / KettlebellFree weight
Muscles worked
Front
Back
Muscles and artwork credits
- Erector spinae
- Forearm flexors
- Quadratus lumborum (not on the surface map)
- Transverse abdominis (not on the surface map)
- Upper traps
Related exercises
Find another variation and compare difficulty.
Loaded carries
Exercise family Β· pattern: Carries
1 family Β· 5 variationsDifficulty
- Farmer's carryCurrently viewing
- Suitcase carry
- Overhead carry
- Sandbag carry
- Waiter carry
Difficulty describes how demanding the execution is. It is not a recommended training order.