compound · Carry
Dumbbell Farmer's Carry
Dumbbell Farmer's Carry is a compound carry movement for forearms, using Dumbbells. It also works traps and core. 3 sets of 30-40m, 2 min rest.
- Primary muscle
- Forearms
- Equipment
- Dumbbells
- Difficulty
- Beginner
- Sets and reps
- 3 × 30-40m
- Rest
- 90s
- Force
- static
How to do it
- 1Set up
A heavy bell in each hand at the sides, chest up.
- 2The cue that matters
Grip fails first - that is the point. Squeeze the handles and breathe.
- 3Work it
3 sets of 30-40m, resting about 2 minute between them.
Muscles worked
Forearms does most of the work. Traps and core take the rest.