Carry · New to it
Farmer Carry
Walking tall with a dumbbell in each hand, which builds grip, posture and a strong trunk.
Demo by Dre, an AI coach.
- Works
- forearms, upper back, abs; also shoulders, glutes, obliques, calves
- Kit
- Dumbbell
- Dose
- 40 seconds
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Stand between two dumbbells, hinge down with a flat back and pick them up. Stand tall with the weights at your sides, then walk, or march in place if space is tight.
While you move
- Tall posture, shoulders down
- Squeeze the handles hard
- Short, steady steps
- Breathe behind a braced belly
Avoid
- Rounding your back to pick up or put down
- Shrugging your shoulders toward your ears
- Leaning or swaying side to side