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Farmer Carry exercise guide showing 4 movement steps using dumbbell pair
Farmer Carry exercise guide showing 4 movement steps using dumbbell pair
Forearms4 steps•6s movement guide

Farmer Carry exercise image and instructions

See how to do Farmer Carry in a clear 4-step exercise image with concise instructions. Focus: forearm grip and upper traps using dumbbell pair.

#biceps#bilateral#dumbbellpair#equipment#forearmgrip#forearms#grip#isolation#reardelts#rhomboids#standingortravelingoveraclearfloorpath#timed#traps#uppertraps
Read the detailed Farmer Carry tutorial →

Short instructions

How to do Farmer Carry

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Secure the dumbbell pair, set the shoulders down and back without over-squeezing the neck, brace the trunk, and establish a balanced start.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Build grip tension smoothly for Farmer Carry; maintain aligned wrists and, when traveling, take short controlled steps without letting the load swing.

    Breathing: Breathe steadily; do not hold your breath.

  3. 3

    Control the end position

    Sustain the grip while breathing continuously and stop the interval before posture or hand position breaks down.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Reduce tension gradually and return or set down the equipment with control; never release a suspended or heavy load suddenly.

    Breathing: Breathe steadily; do not hold your breath.

Setup and safety note: Use the declared Farmer Carry setup, maintain controlled joint alignment, and stop if the movement causes pain.

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