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
Farmer?s walk / carry is a gym exercise that targets forearms and neck & upper traps and shoulders and also works abs and calves and hamstrings and quadriceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Double arm front raises, turkish get ups and open scarecrows. Browse our free illustrated exercise directory for more exercises.
👉 Want to use this exercise in a full workout? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
