TrackYourLift

How to Do Trap Bar Farmer's Carry — Form, Muscles & Tips

Learn how to do the Trap Bar Farmer's Carry: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Load a trap bar and step inside it.
  2. Grip the handles and stand up with a neutral spine.
  3. Walk forward for the desired distance.
  4. Keep your shoulders back and core braced.
  5. Set the bar down with control at the end.