Single-Arm Farmer's Carry
Primary
Core
Secondary
Grip, Shoulders, Obliques
Equipment
Dumbbell
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Single-Arm Farmer's Carry is a solid beginner-level isometric hold in the functional category. Use for anti-lateral flexion for optimal results.
Everything You Need to Know About the Single-Arm Farmer's Carry
The Single-Arm Farmer's Carry is a good for beginners exercise that targets your Obliques and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for anti-lateral flexion for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? All fitness levels looking to build strength and muscle definition. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Single-Arm Farmer's Carry work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Arm Farmer's Carry — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Stay upright.
- Don't lean.