Full bodyBeginnerCompound
Farmer's Carry
Walk holding heavy dumbbells at your sides.
Benefits
- Grip, traps and core
- Real-life strength
How to do it
- Stand tall, shoulders back
- Short, quick steps
- Brace the core
Common mistakes
- Leaning to one side
- Shoulders rounding forward
Starting prescription
- sets
- 3
- Time
- 40 s
- Rest
- 60 s
Safety and limitations
- Lower back · Modify
With a severe lower-back limitation: lighter load, shorter range, stop if it hurts.
Alternatives
Similar
No equipment
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
- Suomi, English, Persian
- Export your data any time