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
A
For american football
#8 of 35
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Grip and trunk strength under load, with almost nothing to learn.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SNordic CurlBodyweight
  • ANeck Curl & ExtensionOther
  • ABarbell Back SquatBarbell
  • ABulgarian Split SquatDumbbell

Takes

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needed to post
280