Farmer's Carry
Muscles worked: Forearms, Traps (assisted by abs).
How to do it
- There are various implements that can be used for the farmers walk.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don't forget to breathe.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Heavy in each hand, walk tall and braced
- Log the steps (or seconds) as reps
Logging it
IronPack suggests working in the 20 to 40 rep range, progressing in 4 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Shrug - traps
- Hammer Curl - biceps, forearms
- Dumbbell Shrug - traps
- Reverse Curl - forearms
Track the farmer's carry properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.