Farmer?s Walk / Carry
- Place a pair of dumbbells or kettlebells at your feet. Brace your core and keep your chest up as you kneel down. Pick the dumbbells up, maintaining your form and keeping your gaze straight ahead.
- Standing up, walk forward in a straight line, holding the dumbbells at your sides.
- The trick is to use very heavy dumbbells. Walk as far as you can then set the weights down. Take a short break and repeat going back the other way.
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Related exercises to discover
Single / One Arm Front Water Bottle Raises
Laying External Shoulder Rotation
Double Arm Front Raises to Overhead Extension
Farmer?s walk / carry is a gym work out exercise that targets forearms and neck & upper traps and shoulders and also involves abs and calves and hamstrings and quadriceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. Single / one arm front water bottle raises, laying external shoulder rotation and double arm front raises to overhead extension are related exercise that target the same muscle groups as farmer?s walk / carry. Visit our free illustrated exercise directory for more exercises to try in your workouts.
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Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.