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Dumbbell Farmers Carry

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Dumbbell

HOW TO PERFORM

1. Setup: Place two dumbbells parallel to each other on the floor, standing right between them.
2. Lift: Hinge at your hips with a flat back and bend your knees to deadlift both bars simultaneously.
3. Posture: Stand tall, pull your shoulders down and back, and brace your core tightly.
4. Walk: Take short, controlled steps forward while keeping your arms straight and preventing the weights from swaying into your legs.
5. Finish: Slow down and safely lower the barbells back to the floor by hinging at your hips and bending your knees

TARGET MUSCLES

Primary

• Forearms
• Traps

Secondary

• Lats
• Lower Back
• Glutes
• Shoulders
• Abs
• Quads
• Hamstrings

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.

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Related: All exercises · How every exercise is mapped to the muscles it trains