Farmer's Carry
Two heavy dumbbells at your sides and a stretch of floor is the entire exercise, yet the load your grip and traps tolerate here usually beats anything you hold during a row or deadlift session. Measure the work in distance or time; 20 to 40 meters per trip is a sound starting frame, then heavier bells over shorter trips.
How to do the Farmer's Carry
- Stand up straight with a dumbbell in each hand, palms facing your sides.
- Keep your back straight and your shoulders back.
- Take small, controlled steps forward, maintaining an upright posture.
- Continue walking for the desired distance or time.
- To finish, stop walking and carefully lower the dumbbells to your sides.
Tip: Stand tall, brace the abs and look straight ahead rather than at the floor.
Muscles worked
Primary
Quads · Legs
The legs carry the load and the quads control every step under heavy farmer's carries.
Common mistakes
- Leaning away from the weight — on single arm carries the torso should stay upright, not tilted to the free side; if you cannot, lighten the load.
- Shrugging the shoulders up — keep the shoulders pulled down and back on farmer's carries so the traps and upper back hold the load, not the neck.
- Rushing the steps — take short, controlled steps and keep the core braced; speed is not the point.
- Losing the overhead lockout — on overhead carries keep the elbow locked and the weight stacked over the shoulder, and put it down as soon as it starts to drift.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Carries go at the end of a session as a finisher or between main lifts as active work. Pair a farmer's carry with a set of swings or a sled push for a strongman-style circuit.
Variations and alternatives
Frequently asked questions
What muscles does the Farmer's Carry work?
The Farmer's Carry primarily works the quads. It also involves the calves, forearms and abs, which assist the movement and stabilise the joints.
Is the Farmer's Carry good for beginners?
Yes. The Farmer's Carry is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
How many sets and reps should I do?
It depends on your goal. For the Farmer's Carry, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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