Core · Carry
Farmer’s Carry in Place
The Farmer’s Carry in Place mainly trains your forearms and upper back. Also working: abs, obliques and glutes.
Both cables
Stable
How to do it
- Stand centered between the pulleys and pick up both handles
- Stand tall: chest up, shoulders down
- March in place, lifting your knees slowly
- Grip the handles firmly: set them down under control
Coach’s tip
Carrying two full bags home: that’s this exercise. It strengthens grip, shoulder girdle and core all at once. Grip strength is one of the best indicators of healthy aging.
Setup
Pulley
Both pulleys at the bottom
Grip
Single handles at your sides
Load
Both cables
Needs two cable towers
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (carry). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Farmer’s Carry in Place work?
Mainly the forearms and upper back. The abs, obliques and glutes help.
How do I set up the cable machine for the Farmer’s Carry in Place?
Pulley: Both pulleys at the bottom. Grip: Single handles at your sides.
Can I do the Farmer’s Carry in Place on a single cable tower?
Not like this. The Farmer’s Carry in Place needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Suitcase Carry in Place and Cable Crunch instead.
What can I do instead of the Farmer’s Carry in Place?
For the same movement: Suitcase Carry in Place, Cable Crunch and Cable Wood Chop. In DCFT you swap with one tap.
DCFT
The Farmer’s Carry in Place in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.