Dumbbells
Dumbbell farmer carry
Dumbbell farmer carry mainly works your forearms and upper back. It also helps your abs, glutes, and obliques.
Step by step
- Pick up the dumbbells and stand tall.
- Pull shoulders back and brace your abs.
- Walk with short steps, then set them down carefully.
What you should feel
A strong grip and a tight upper back and core; your lower back should not round or ache.
Common mistake
Letting the dumbbells swing and shoulders roll forward; walk slower and stay tall.
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Farmer carry
Reverse barbell curlQuestions
What muscles does the dumbbell farmer carry work?
Dumbbell farmer carry mainly works your forearms and upper back. It also helps your abs, glutes, and obliques.
Can I do the dumbbell farmer carry at home?
Yes, if you have this at home: dumbbells.
How many sets and reps of the dumbbell farmer carry?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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