Dumbbell Farmers Carry
The Dumbbell Farmers Carry is a functional strength exercise that targets your grip, core, and lower body muscles.
- Stand upright while holding a dumbbell in each hand at your sides.
- Engage your core and maintain a straight posture.
- Walk forward for a specified distance or time while keeping the weights steady.
- Focus on controlling your breathing and maintaining balance throughout the movement.
How to perform the Dumbbell Farmers Carry
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Farmers Carry using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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