Barbell
Farmer carry
Farmer carry mainly works your forearms and upper back. It also helps your abs, glutes, and obliques.
Step by step
- Grab the handles and stand tall, shoulders back.
- Brace your abs and walk with short, steady steps.
- Stop, then set the weight down with a flat back.
What you should feel
A strong grip and a tight upper back and core; your lower back should not round or ache.
Common mistake
Leaning or shrugging up; keep your chest tall and shoulders down.
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.
Dumbbell farmer carry
Reverse barbell curlQuestions
What muscles does the farmer carry work?
Farmer carry mainly works your forearms and upper back. It also helps your abs, glutes, and obliques.
Can I do the farmer carry at home?
Not easily, it needs this: barbell. At home, try instead: dumbbell farmer carry.
How many sets and reps of the 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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