Arms · Bodyweight
Conans Wheel
How to do the conans wheel, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Secure the implement in the crook of your elbows in front of your chest, hugging it close. Stand upright and brace your core. Begin walking in a circular path around the pivot point, taking small, controlled steps. Keep your torso tall and breathe steadily as you carry the weight for the prescribed distance.
- 1Hold the implement and feel your core and upper back stabilizing the load
- 2Take small controlled steps while breathing steadily
- 3Keep your chest up and engage your whole body to support the weight
Common mistakes
- Don't lean back excessively, stay slightly forward
- Avoid letting the implement drop or drift away
- Don't twist your spine while walking
Muscles worked
The conans wheel mainly works the forearms and upper traps, with the upper abs, obliques, quads, glutes, lower back, and hamstrings assisting.
- ForearmsPrimary
- Upper TrapsPrimary
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
Kovo programs the conans wheel for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
- How to do the medicine ball keg carry
Last reviewed April 2026.