Muscles Worked
Learn more in the Forearms training guide →
Primary
Forearms
Secondary
Traps
Core
Shoulders
Quads
Highlighted muscles
How To Perform
- 1 Pick up heavy dumbbells, a trap bar, or loaded handles.
- 2 Stand tall, shoulders back, and walk for the prescribed distance.
- 3 Maintain an upright posture throughout.
Form Cues
- ✓ Stand tall — do not let the weight pull you forward.
- ✓ Take controlled steps — do not rush.
- ✓ Brace the core throughout.
Common Mistakes
- ✗ Leaning forward or to one side.
- ✗ Walking too quickly.
- ✗ Using weights that are too light.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Farmer Carry, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Farmer Carry? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Farmer Carry should I do?
3 sets of 20–40m reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for forearms. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Farmer Carry target?
Farmer Carry primarily targets the Forearms. Secondary muscles include Traps, Core, Shoulders, Quads.
Is Farmer Carry good for beginners?
Farmer Carry is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Farmer Carry, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.