Farmers Carry Dumbbell

The dumbbell farmer’s carry is a full-body loaded carry exercise that targets grip strength, forearms, traps, and core stability. It also engages the glutes, legs, and shoulders to support posture and balance. This movement is excellent for building functional strength and overall conditioning.

How to Perform

1. Stand tall holding a heavy dumbbell in each hand at your sides (like suitcases).
2. Engage your core, pull your shoulder blades back and down, and stand upright.
3. Walk in a straight line with small, controlled steps, maintaining good posture.
4. Continue walking for a set distance or time, then carefully set the dumbbells down.

Coaching Cues

• Keep your core braced and torso tall throughout the carry.
• Avoid leaning to either side or letting the dumbbells sway.
• Walk with purpose - short, steady strides with active foot control.
• Focus on shoulder retraction and grip control throughout.