Forearms · Beginner

Farmer's Carry

Forearms · also Traps, Abs, Quads

Equipment: Dumbbell

How to do it

• Deadlift a heavy dumbbell up beside each hip
• Stand tall with your shoulders level and pulled down and back
• Brace your core and keep your chest proud
• Walk with short, controlled steps, eyes forward
• Stop tall, then squat the weights back to the floor

Common mistake

✕ HUNCHING OVER THE WEIGHTS → ✓ STAND TALL, SHOULDERS BACK

Starting point: 3 sets × 30–40 m, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nsca.com, nasm.org, fsc.kzoo.edu.