Full bodyDumbbellbeginner
Farmer carry
Secondary: Core, Shoulders, Back
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Strength
20–40m
reps · long rest
Hypertrophy
40–60m
reps · 60–90s rest
Endurance
60–90m
reps · short rest
Form cues
- Stand tall, pack the shoulders, walk with short controlled steps.
- Do not let the weights pull you into a side bend.
- Grip hard; breathe.
Common mistakes
- Leaning to one side
- Shuffling with a rounded back