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CoreBack-friendly

Farmer Carry

Pick up heavy dumbbells and walk tall. Builds grip, posture and a rock-solid trunk.

💪 Grip💪 Traps💪 Core💪 Everything🏋️ dumbbells
Farmer Carry — start positionFarmer Carry — end position
Start ↔ end position
Photos: free-exercise-db (public domain)

Step by step

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Setup

Place two heavy dumbbells beside your feet.

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  1. Setup: Place two heavy dumbbells beside your feet.
  2. Setup: Squat down (don't round over) to pick them up.
  3. Stand tall, shoulders back and down.
  4. Walk with short, controlled steps.
  5. Keep going for the time, turning carefully.
  6. Squat down to put them down — don't drop them from a rounded back.
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Watch a video demo
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Pre-set checklist

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🛡️ Back safety

  • •Carries are a staple of back-rehab programmes — but pick up and put down with a squat, not a bend.

✗ Common mistakes

  • ✗Leaning or shrugging
  • ✗Rounding over to pick up/put down

Swap options

Suitcase CarryBack-safe

Farmer carry with ONE dumbbell. Your side core works hard to keep you from leaning.

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