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How to do the Farmer's Carry

The Farmer's Carry is a compound dumbbells exercise that mainly works your forearms and traps, with help from your abs and glutes. Focus on three things: stand tall, shoulders back; short quick steps; grip hard the whole way.

ForearmsTrapsAbsGlutesDumbbells

Setup

  1. 1Heavy dumbbell in each hand
  2. 2Clear walkway

Three cues

  1. 1Stand tall, shoulders back
  2. 2Short quick steps
  3. 3Grip hard the whole way

Most common mistake

Leaning to one side

Stay level

In Hindi · हिन्दी में

  1. 1सीधे खड़े, कंधे पीछे
  2. 2छोटे, तेज़ क़दम
  3. 3पूरे रास्ते कसकर पकड़ें

आम गलती: किसी तरफ़ झुकें तो, बराबर रहें

Alternatives to the Farmer's Carry

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Farmer's Carry set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.