Exercises › Farmer's carry

Farmer's carry

Pick up a heavy dumbbell in each hand and walk tall with short, controlled steps. Keep your shoulders back and core braced.

StrengthDumbbellsDifficulty 1 of 3

Two-panel demonstration of the farmer's carry, showing the start and finish positions — Start and finish positions

How to do it

Pick up a heavy dumbbell in each hand and walk tall with short, controlled steps. Keep your shoulders back and core braced.

Muscles worked

Front

Back

forearmsprimary
core
traps

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

Half Turkish get-upkettlebells · difficulty 2/3
Suitcase carrydumbbells · difficulty 2/3
Turkish get-upkettlebells · difficulty 3/3
Waiter's carrykettlebells · difficulty 3/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2