Primary
Core
Secondary
Grip, Shoulders, Obliques
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
See how Single-Arm Farmer's Carry could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The single-arm farmer's carry (also called suitcase carry) challenges anti-lateral flexion by holding a heavy weight on one side only. Your obliques work to keep your torso upright against the unilateral load. This asymmetric loading builds tremendous core strength for real-world activities.
When to use it
Use for anti-lateral flexion for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Pick up a heavy dumbbell or kettlebell in one hand. Stand tall with shoulders level—do not lean away from the weight. Walk with controlled steps, keeping your torso completely vertical. Switch sides after completing your distance.
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Hold a heavy weight in one hand.
Stand tall with shoulders level.
Walk with controlled steps.
Don't lean to either side.
Keep core braced for optimal results.
Switch hands and repeat.
Same as suitcase carry.
Anti-lateral flexion focus.
Heavy weight works best.
Stay upright throughout.
Use single-arm carries to address core asymmetries or add unilateral challenge to your carry work. They are excellent for sports requiring single-arm power transfer and work well at the end of a session as a finisher.
Leaning away from weight.
Loading more weight than you can control on the Single-Arm Farmer's Carry often creates compensations that shift work away from your Obliques. Reduce the load until each rep follows the intended path.
Shrugging shoulder for optimal results.
Changing your shoulder position during the Single-Arm Farmer's Carry can redirect the movement away from your Obliques. Use the shoulder-blade position described in the setup and keep the motion controlled.
Walking too fast which compromises form and stability.
Rushing through the Single-Arm Farmer's Carry makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 30-40 meters per side. Rest 60s.
This is one example of how Single-Arm Farmer's Carry could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Single-Arm Farmer's Carry
The Single-Arm Farmer's Carry primarily targets the Obliques, Core, making it an effective exercise for core development. Secondary muscles worked during the Single-Arm Farmer's Carry include Grip, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Hips, Lower back.
Yes, the Single-Arm Farmer's Carry is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Single-Arm Farmer's Carry, the recommended approach depends on your goals. 3-4 sets of 30-40 meters per side. Rest 60s. For strength, use 30-40 meters per side. For muscle growth, perform 40-50 meters per side. For endurance, complete 50-60 meters per side.
Yes, the Single-Arm Farmer's Carry can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Single-Arm Farmer's Carry include: Suitcase Carry, Farmer Carry. These exercises target similar muscle groups as the Single-Arm Farmer's Carry and can be used as substitutes based on your equipment availability, gym setup, or training preferences.