Dumbbell Farmer's Carry
Dumbbell Farmer's Carry is a resistance exercise – loaded carry exercise involving Forearm gripping muscles, Obliques, Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Forearm gripping muscles, Obliques, Trapezius
- Secondary muscles
- Gluteus medius, Gluteus maximus, Quadriceps, Erector spinae
- Exercise type
- Resistance exercise – loaded carry
Exercise technique
- Path
Choose a flat, clear walking area with enough room to turn.
- Pick up
Place dumbbells beside you, bend your hips and knees and grasp them with closed grips.
- Stand
Push through your feet to stand with the weights at your sides.
- Upper body
Keep your head upright, shoulders level and ribs over your pelvis.
- Walk
Take short, controlled steps with the dumbbells steady beside your thighs.
- Turn
Slow down and change direction in small steps without swinging the weights outward.
- Set down
Stop fully, then bend your hips and knees to lower the dumbbells to the floor.
Key technique points
- Carry equal weights in both hands.
- Wrap your hands around the handles.
- Take short, calm steps.
- Keep your shoulders at equal height.
- Breathe regularly.
- Stop before setting the weights down.
Common mistakes
Carrying hunched over
Do not let the weights fold your chest forward; keep your head and rib cage balanced upright.
Swaying sideways
Do not take long steps and swing the weights; preserve grip and trunk control with short steps.
Shrugging
Do not walk with the weights pulled toward your ears; keep your shoulder girdle relaxed and balanced.
Turning quickly
Do not turn sharply enough to throw the dumbbells outward; change direction with small, controlled steps.
Holding the breath
Do not hold your breath for the whole distance; breathe rhythmically while maintaining trunk tension.
Releasing while moving
Do not drop the weights while walking; stop first, then lower through your hips and knees under control.
Frequently asked questions
Dumbbell Farmer's Carry: why is “Carrying hunched over” a mistake?
Do not let the weights fold your chest forward; keep your head and rib cage balanced upright.
Dumbbell Farmer's Carry: why is “Swaying sideways” a mistake?
Do not take long steps and swing the weights; preserve grip and trunk control with short steps.
Dumbbell Farmer's Carry: why is “Shrugging” a mistake?
Do not walk with the weights pulled toward your ears; keep your shoulder girdle relaxed and balanced.
Dumbbell Farmer's Carry: why is “Turning quickly” a mistake?
Do not turn sharply enough to throw the dumbbells outward; change direction with small, controlled steps.
Dumbbell Farmer's Carry: why is “Holding the breath” a mistake?
Do not hold your breath for the whole distance; breathe rhythmically while maintaining trunk tension.
Dumbbell Farmer's Carry: why is “Releasing while moving” a mistake?
Do not drop the weights while walking; stop first, then lower through your hips and knees under control.
What should I focus on when doing Dumbbell Farmer's Carry?
Carry equal weights in both hands. Wrap your hands around the handles. Take short, calm steps. Keep your shoulders at equal height. Breathe regularly. Stop before setting the weights down.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.