Overhead Farmer Carry
Strengthen your core & stability with the Overhead Farmer Carry! Improve posture and build serious shoulder strength.
The Overhead Farmer Carry mainly works the chest and traps, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Overhead Farmer Carry Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Upper Traps (trapezius, upper fibers)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Overhead Farmer Carry Variations and Alternatives
How to do the Overhead Farmer Carry
Choose an appropriate weight dumbbell and place it next to you.
Stand straight with your feet shoulder-width apart.
Bend down and grab the dumbbell with a neutral grip (palm facing inward).
Lift the dumbbell and press it overhead until your arm is straight and locked out. Your bicep should be by your ear, with your palm facing forward.
Engage your core, squeeze your glutes, and ensure that your body is straight and tall without leaning to one side. Your shoulder should be actively pressing upward into the dumbbell to stabilize it.
Begin walking forward in a controlled manner. Keep your eyes forward and maintain a tight core, with the weight balanced over your center of gravity.
Carry the dumbbell for the desired distance or time, then lower it safely to the ground.
Switch arms and repeat the process to ensure balanced development.
Tips:
Keep your wrist straight and directly under the weight to prevent injury.
Do not let your torso lean or twist as you walk. Keep your body as straight as possible.
Use a mirror to check your side profile and ensure your arm is fully extended and not drifting forward.
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Overhead Farmer Carry FAQs
What muscles does the Overhead Farmer Carry work?
The Overhead Farmer Carry mainly works the chest and traps, with help from the lower back and core. The main muscles are the pectoralis major and trapezius.
What equipment do you need for the Overhead Farmer Carry?
Dumbbells.
What workout day should the Overhead Farmer Carry go on?
It belongs on push day in a push/pull/legs routine.
What are some Overhead Farmer Carry variations and alternatives?
Similar exercises include the Diagonal Pick & Carry, Dumbbell Single-Arm Split-Stance Overhead Press, Dumbbell Suitcase Carry and Dumbbell Farmer Walk.
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