Farmer's carry

Dumbbells, kettlebells, or trap bar

Also called farmer carry, farmer's walk, farmers walk

Hold a heavy weight in each hand at your sides, then walk a set distance while staying tall and bracing the trunk.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Core

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.0
Below average; better options exist for every goal. 1 source.
- 2/5 Heavy carries do build traps, but mostly via isometric work and with little return for the time; shrugs train the traps through concentric, eccentric and isometric work. Renaissance Periodization, The Absolute Worst Exercises People Do (And What to Do Instead) @ 3:47videoExpert opinion2025checked by AI
Stimulus to fatigue higher is better1.0
Very fatiguing for the stimulus it gives. 1 source.
- 1/5 Very heavy carries load the skeleton and use up recovery that would be better spent on more productive exercises. Renaissance Periodization, The Absolute Worst Exercises People Do (And What to Do Instead) @ 4:18videoExpert opinion2025checked by AI