ForearmsBeginner
Farmer's Carry
A loaded walk holding a heavy weight in each hand at the sides. It builds grip strength, upper back and trap endurance, and trunk stability.
Primary muscles
- Forearm Flexors
- Traps (Trapezius)
Secondary muscles
- Abs (Rectus Abdominis)
- Obliques
- Lower Back (Erector Spinae)
- Gluteus Medius
- Quadriceps
- Calves (Gastrocnemius)
- Sets
- 3–5
- Duration
- 20–40 m
- Rest
- 60–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.