Single-Arm Farmer's Carry
Primary
Core
Secondary
Grip, Shoulders, Obliques
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
Single-Arm Farmer's Carry
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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.
What muscles does the Single-Arm Farmer's Carry work?
Also targets: , Shoulders,
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Step-by-step: Single-Arm Farmer's Carry
- 1
Hold a heavy weight in one hand.
- 2
Stand tall with shoulders level.
- 3
Walk with controlled steps.
- 4
Don't lean to either side.
- 5
Keep core braced for optimal results.
- 6
Switch hands and repeat.
What are the best tips for the Single-Arm Farmer's Carry?
Same as suitcase carry.
Anti-lateral flexion focus.
Heavy weight works best.
Stay upright throughout.
When to Use the Single-Arm Farmer's Carry
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.
Mistakes to watch for on the Single-Arm Farmer's Carry
Leaning away from weight.
Loading more weight than you can control on the Single-Arm Farmer's Carry forces compensatory movement patterns that bypass your Obliques. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Shrugging shoulder for optimal results.
Without proper shoulder positioning during the Single-Arm Farmer's Carry, your Obliques can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Walking too fast which compromises form and stability.
Rushing through the Single-Arm Farmer's Carry reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Single-Arm Farmer's Carry?
All fitness levels looking to build strength and muscle definition.
How to Program the Single-Arm Farmer's Carry
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.
What are good alternatives to the Single-Arm Farmer's Carry?
Other Variations
- Heavy Single-Arm Carry
- Single-Arm Rack Carry
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.
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Safety Notes
- Stay upright.
- Don't lean.