At a glance
- Main muscle
- Core
- Also works
- Forearms and traps
- Equipment
- Dumbbell
- Rep range in Mitta
- 30 to 60 seconds
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2 kg
How to do it
- Heavy dumbbells, shoulders down.
- Walk tall.
- Short steps (reps = seconds).
Pick a weight you can lift for 30 to 60 seconds with good form, and stop each set with a few seconds left in the tank.
Why rating C
Good for grip, traps and core; hard to quantify as a hypertrophy exercise.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Suitcase Carry · Dumbbell · rating C
- Dumbbell Shrug · Dumbbell · rating B
- Plank · Bodyweight · rating C
Keep learning
Let Mitta set the weight.
Mitta plans the Farmer's carry with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Farmer's carry
What muscles does the Farmer's carry work?
The Farmer's carry mainly trains your core. Your forearms and traps help.
How many reps of the Farmer's carry should I do?
Mitta plans the Farmer's carry at 30 to 60 seconds per set. Most sets should end with only a few seconds left in the tank.
What can I do instead of the Farmer's carry?
Good alternatives that train the same muscle are the suitcase carry, dumbbell shrug and plank.
Is the Farmer's carry good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Farmer's carry have rating C?
Good for grip, traps and core; hard to quantify as a hypertrophy exercise.