How heavy should the dumbbells be?

Choose a weight that feels challenging to hold for 30 to 60 seconds but does not force your shoulders to collapse forward. You should be able to maintain perfect upright posture throughout the entire walk.

Is the farmer's carry better for strength or cardio?

It serves both purposes depending on the load. Heavy weights for short distances build maximal grip and core strength, while lighter weights for longer durations improve cardiovascular conditioning and muscular endurance.

Should I use lifting straps for this exercise?

Generally, you should avoid straps for the farmer's carry because developing grip strength is a primary benefit of the movement. Only use straps if your goal is exclusively to overload the traps or core and your grip is the sole limiting factor.

Dumbbell Farmer's Carry: Proper Form & Benefits Guide

Master the dumbbell farmer's carry to improve grip strength, core stability, and posture with our expert, step-by-step coaching guide.

How to Perform

Place a pair of heavy dumbbells on the floor on either side of your feet.
Hinge at the hips and bend your knees to grip the handles firmly, ensuring your spine remains neutral.
Deadlift the weights to a standing position by driving through your heels and extending your hips.
Stand tall with your shoulders pulled back and down, keeping your gaze fixed on the horizon.
Walk forward using small, controlled steps while maintaining a rigid torso and preventing the weights from swinging.
Continue for the prescribed distance or time before carefully hinging at the hips to return the weights to the floor.

Common Mistakes

Allowing the shoulders to round forward
Taking excessively long strides that destabilize the hips
Letting the dumbbells bounce against the thighs
Holding your breath instead of practicing braced, rhythmic breathing

Muscles Worked

Primary movers

Forearms

Stabilizers

Upper Back
Core
Glutes
Traps

Related Guides

2 Handed Kettlebell Swing — Strength
3D lunge warmup — Strength
4-count burpees — Strength

Forearms · Strength