Dumbbell Farmers Carry

Dumbbell Farmers Carry


This exercise involves holding a dumbbell in each hand and walking for a certain distance or time. It primarily targets the muscles in the arms, shoulders, and upper back, while also engaging the core and lower body for stability and balance. It can be done as a standalone exercise or incorporated into a full-body workout routine.

Muscle Group

Equipment Required

Dumbbell Farmers Carry Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Keep your shoulders down and back, and engage your core.
  3. Walk forward, taking small steps, while keeping your arms straight and your shoulders level.
  4. Continue walking for a set distance or time, then turn around and walk back to your starting point.
  5. Repeat for the desired number of sets.

Dumbbell Farmers Carry Form & Visual

Dumbbell Farmers Carry

Dumbbell Farmers Carry Benefits

  • Improves grip strength
  • Strengthens forearms, shoulders, and core muscles
  • Improves posture and stability
  • Increases cardiovascular endurance
  • Can be done with minimal equipment and space

Dumbbell Farmers Carry Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Forearms
  • Abdominals
  • Glutes
  • Quadriceps

Dumbbell Farmers Carry Variations & Alternatives