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.
Related exercises to discover
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 and instructions above for how to perform this exercise correctly. Seated lateral / side shoulder dumbbell raises, seated palm-down wrist curls and kettlebell thruster / squat to clean to overhead press are related exercise that target the same muscle groups as farmer’s walk / carry. Visit our directory for more exercises.
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