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
A
For combat
#3 of 33
See the full list →
Research
74
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 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5

Grip and trunk strength under fatigue, like holding a grip in a scramble.

How scores work

Machine taken? Swap to

  • SNeck Curl & ExtensionOther
  • STowel HangBodyweight
  • APull-UpBodyweight
  • BDumbbell SnatchDumbbell

Takes

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