TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Forearms

Farmer's Carry

DumbbellCompoundEasy to learn
Front
Back
Primary Secondary

Works

Forearms, Traps

Also abs, obliques, glutes

You need

Dumbbells

Dumbbells setup →
How to do itPicture · 3 steps
  1. 1Heavy weight in each hand
  2. 2Stand tall, shoulders back
  3. 3Short, quick steps

Most common mistake

Leaning forward or letting the shoulders droop.

Watch a demo
C
For forearms
#9 of 11
See the full list →
Research
54
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 54
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%4/5
Low cost · 20%4/5

Superb for grip strength; less direct for forearm size.

How scores work

Machine taken? Swap to

  • BWrist RollerOther
  • BReverse CurlBarbell
  • BTowel HangBodyweight
  • SWrist CurlDumbbell

Takes

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