FitnessAIFarmer carry
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How to do it
Farmer carry. Walk with heavy load. Isometric trap, core and grip activation.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
Alternative exercises
Add it to your routine
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Frequently asked questions
What muscles does Farmer carry work?
Farmer carry mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Farmer carry should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Farmer carry good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
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