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Dumbbell Farmer's Carry
The Farmer's Carry (Dumbbells) is a loaded walking exercise for grip, forearms, traps, and trunk stability. The goal is controlled posture and steady steps while holding one dumbbell at each side.
- Targets: Forearms
- Equipment: Dumbbell
- Type: Compound
Step by step
How to do the Dumbbell Farmer's Carry
- Clear a level walking path, place two evenly weighted dumbbells beside you, and stand between them with your feet in a stable position.
- Hinge and bend the knees to take a secure full grip, brace your trunk, and stand up with the dumbbells close to your sides.
- Stand tall with shoulders controlled, arms long, and ribs stacked over the pelvis without leaning to either side.
- Walk with short, deliberate steps while keeping the weights quiet and maintaining an even grip and upright posture.
- At the finish, stop fully and lower both dumbbells with a controlled hip and knee bend instead of dropping them.
Form cues
- Stand tall between the weights
- Take short, steady steps
- Keep the dumbbells quiet at your sides
- Grip firmly without holding your breath
Common mistakes
- Using mismatched loads unintentionally
- Leaning, rushing, or letting the weights swing into the legs
- Shrugging continuously instead of holding a stable shoulder position
- Dropping the dumbbells or placing them in the walking path
Muscles worked
Primary
Forearms
Secondary
Upper traps and Core
Safety: Use a clear, non-slip route and a load you can pick up, carry, turn, and set down safely. Keep feet clear of the dumbbells and stop if grip begins to fail.
Alternatives
