Farmer?s Walk / Carry
How to Do 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 Forearms, Neck & Upper Traps And Shoulders Exercises
Kneeling Wrist / Forearm Stretch
Standing Barbell Shoulder Press
Double Arm Front Raises to Overhead Extension
Farmer?s Walk / Carry Exercise Details
Muscles worked
Farmer?s Walk / Carry targets forearms and neck & upper traps and shoulders and also works abs and calves and hamstrings and quadriceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: dumbbells and kettlebells.
Similar exercises
Related exercises that work similar muscle groups include Kneeling wrist / forearm stretch, standing barbell shoulder press and double arm front raises to overhead extension. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? 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.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
