ProgreviaFarmer carry
Home › Exercises › Traps › Farmer carry
How to do it
Walk with a heavy load in each hand, shoulders back, core braced and short firm steps. It trains grip, traps and stability; keep posture without leaning to one side.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Loaded carry
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- High (1.4 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Farmer carry compares with other traps exercises
The catalogue has 9 exercises with traps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Farmer carry is number 9.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band shrug | resistance band | Low (0.5 out of 2.2) | Basic |
| Band face pull | resistance band | Low (0.5 out of 2.2) | Basic |
| Low cable shrug | cable | Low (0.6 out of 2.2) | Basic |
| Machine shrug | machine | Low (0.6 out of 2.2) | Basic |
| Dumbbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Barbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Dumbbell upright row | dumbbells | Moderate (0.9 out of 2.2) | Needs coaching |
| Farmer carry | dumbbells | High (1.4 out of 2.2) | Basic |
Alternative exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Farmer carry based on your level, goal and available days.
Build your Traps workout
Generate a full routine with the emphasis on Traps and Farmer carry among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Farmer carry work?
Farmer carry mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Farmer carry should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Farmer carry good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
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