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Trap Bar 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

Trap Bar

HOW TO PERFORM

1. Step inside a loaded trap bar and stand in the middle of the frame with the feet about hip width.
2. Hinge down and take the handles at their centre so the bar balances front to back.
3. Brace and stand up as in a trap bar deadlift, finishing tall with the shoulders set back.
4. Walk forward with short, controlled steps, keeping the frame level and clear of your legs.
5. Stop under control and lower the bar to the floor the same way you lifted it.

FORM TIPS

• A trap bar takes far more weight than two dumbbells, so the grip usually gives out before the legs do. Chalk helps.
• If the front of the frame dips or knocks your shins, your hands are off centre on the handles. Set it down and grip again.

TARGET MUSCLES

Primary

• Forearms
• Traps

Secondary

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

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