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carry
Farmer Carry
Search GoogleFarmer Carry is a beginner carry exercise using dumbbells. It primarily trains grip and traps. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- grip, traps
- Secondary
- core, glutes
- Equipment
- dumbbells
- Mechanic
- compound
Setup
- — Prepare the dumbbells and clear the movement area.
- — Set your stance, grip, and starting position before beginning farmer carry.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Walk tall with heavy weights at the sides and take controlled steps.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Walk tall with heavy weights at the sides and take controlled steps.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo farmer carry
Regressions
- — Supported or reduced-range farmer carry