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Dumbbell Farmers Carry


Dumbbell Farmers Carry
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Hamstrings, Lower Back, Quads, Shoulders, Traps, Upper Back

Force Type


Workout Type

Strength Training

Gym Gear


Fitness Level




Targeted Muscles: Forearms

Dumbbell Farmers Carry Overview

The farmers carry is a full-body workout that develops forearm, trap, and core power.

Its a fundamental movement pattern you should incorporate into your workouts if you want to develop your strength to its full potential.

The forearms and traps must contract isometrically for the movement to take place. It also presents a core challenge as you attempt to keep a solid spine while walking the required distance.

The farmers carry can be incorporated into almost any exercise program.

How to Do It?

  • Stand up straight and hold a dumbbell in each hand with a neutral grip.
  • Hold the dumbbells by your side and walk for the allotted distance or time while keeping an active shoulder position.

Dumbbell Farmer's Carry Tips

  • Make sure to take a deep breath before starting the lift to posture your shoulders. You want to make sure that your shoulders are in a good position before lifting the weight since the weight will cause scapular depression in your shoulders.
  • When doing a unilateral carry variation, be careful not to slant to one side while performing the exercise.
  • Just a little shoulder shrug, Just enough to counteract the weight pulling your shoulders down, not enough to move you out of a neutral stance.
  • To ensure a heel-toe pattern, walk slowly.
  • Avoid letting the weight push you into overextension by stabilizing it.
  • Don't rely on breathing to stabilize your spine; keep breathing throughout the activity.

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