Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Farmer's Carry

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Forearms, Traps

Also abs, obliques, glutes

You need

Dumbbells

How to do itPictures · 3 steps
1Stand tall
2Walk
Main musclesAlso working
  1. 1Heavy weight in each hand
  2. 2Stand tall, shoulders back
  3. 3Short, quick steps

Most common mistake

Leaning forward or letting the shoulders droop.

Watch a demo

Good for

  • Ranked #1 for hybrid and #3 for combat
  • Carries straight over to hybrid

Compare with

vs Dead Hangvs Turkish Get-Upvs Reverse Curl
C
For forearms
#9 of 11
See the full list →
Research
54
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Target tensionGood
Loaded stretchFair
ProgressionStrong
Low costStrong

Superb for grip strength; less direct for forearm size.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

Takes

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needed to post
280