Muscle map Farmer's Carry
Muscles worked in farmer's carry
Carries build grip and upper traps, and your whole trunk works to keep you upright and stop you leaning under the load.
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Farmer's Carry: primary and secondary muscles
Primary muscles
- Forearms: grip and wrist muscles
- Traps: trapezius, which shrugs and stabilises the shoulder blades
Secondary muscles
- Abs: rectus abdominis, the "six-pack" that braces your trunk
- Obliques: side abs that resist twisting and side bending
- Glutes: gluteus maximus, the main hip extensor
- Quads: front of the thigh, which straightens the knee
- Calves: gastrocnemius and soleus, which point the foot and absorb impact
- Upper Back: rhomboids, mid traps and rear delts, which pull the shoulder blades together
- Shoulders: deltoids, which raise and rotate the arm
- Lower Back: erector spinae, which keep the spine extended under load
Form cues & reel idea
Form cues
- Stand tall, shoulders packed
- Short, quick steps
- Crush the handles
Film it for Reels
A walking shot from the front with the weight and distance as stickers works well.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Farmer's Carry: FAQ
What muscles does the farmer's carry work?
Farmer's Carry mainly works the forearms and traps. The abs, obliques, glutes, quads, calves, upper back, shoulders and lower back assist and stabilise.
How do I show the muscles worked in my farmer's carry video?
In ZapZoop, add a Muscle Map sticker, tap the forearms and traps in one colour and the helpers in another, then place it on your clip. A walking shot from the front with the weight and distance as stickers works well.
Map your farmer's carry on video
Highlight the muscles you trained and post it in up to 4K.