Forearms · TrapsBeginner
Farmer's Carry
How to do it
- 1
Pick up heavy dumbbells (or kettlebells) with a neutral grip.
- 2
Stand tall with shoulders back and core braced.
- 3
Walk with short, controlled steps for a set distance or time.
- 4
Set the weights down with a flat back.
Common mistakes
- Leaning to one side.
- Shrugging or rounding the shoulders forward.
Tips
- Builds grip, traps and core stability simultaneously.
- Try 30–60 seconds or 20–40 metres per set.
Alternatives
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- Editorial pick
Adjustable dumbbells
A full weight rack in the space of two dumbbells.
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