WhatWorksWhat.
Traps

Farmer's Carry

Traps, forearms, abs, even glutes all working at once.

Complexity · Lowstabilitybeginner+Dumbbells
  • Abs
  • Forearms
  • Lower back
  • Obliques
  • Traps
  • Traps - Upper traps
  • Upper traps
  • Middle traps
  • Lower traps

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper traps

    Hit

    Shrugs, elevates scapula.

  • Middle traps

    Not hit

    Retracts scapula - rows.

  • Lower traps

    Not hit

    Depresses scapula - Y-raises, overhead work.

The movement

Get it right, not roughly right.

Optimal form

0:34· Runna

Farmer's Carry Tutorial - Proper Form and Technique

Mid-stride

Mid-stride (other side)

Heavy dumbbell in each hand at the sides. Shoulders pulled back and down, chest tall, abs braced. Walk for distance or time. Smooth steps, even pace.

Common mistakes

  • Hunched forward like you're carrying laundry.
  • Holding your breath the entire set.

Where you should feel it

Traps, forearms, abs, even glutes all working at once.

Injury risk · 1/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains traps. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Trap-bar farmer carry

    Hex bar makes heavier loads possible.

    100% on target

    On target

    Same target, minor adjustment.

  • Single-arm farmer carry (suitcase carry)

    One side only - heavy oblique work.

    100% on target

    On target

    Obliques + anti-lean.

  • Kettlebell farmer carry

    Two kettlebells.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Happy Baby

    Lying on the back. Grab the outsides of the feet, knees pulled toward the armpits. Gently rock side to side. 60s. The cheapest lower-back decompression you can do.

    GlutesLower backHamstrings

  • Seated Forward Fold

    Seated, legs straight in front. Hinge from the hips and reach the hands toward the feet. Don't force the back to round - go where it goes. 60s.

    HamstringsLower backCalves

Coach note

The single most underrated full-body exercise. 3 × 40m heavy at the end of a workout is enough.