Farmer Carry primarily works the grip, core, and posture. It is categorized as a carry movement and uses Dumbbell and Kettlebell.
- Primary muscles
- grip and core
- Equipment
- Dumbbell and Kettlebell
- Movement pattern
- carry
- Catalog difficulty
- 1 of 5
How to do Farmer Carry
- Tall posture, ribs over hips
- Walk like the weight isn't there
Common mistakes
- Leaning or shrugging
Muscles worked
The primary catalog target is grip, with core and posture also involved. Exercise feel varies with setup, range of motion, and individual anatomy.
Easier and harder options
Easier option: Suitcase Carry (One Side)
Related exercises and substitutions
A useful substitute should preserve the job this movement has in the session—not merely train a nearby body part. Explore the related Movviva guides below, then compare pattern, target muscles, available equipment, and difficulty.
Suitcase Carry (One Side) · Suitcase Carry (One Side)
Put Farmer Carry into a plan that adapts.
Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.