Arms · Trap Bar
Trap Bar Farmers Carry
How to do the trap bar farmers carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Trap Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Stand inside a loaded trap bar and grip the handles at your sides. Brace your core, stand tall, and walk a set distance with controlled steps while keeping the bar steady.
- 1Feel your grip and forearms gripping hard the entire walk
- 2Keep your traps and upper back tall to carry the load
- 3Brace your core so your torso stays stiff and upright
Common mistakes
- Don't let your shoulders round forward or slump
- Avoid swinging the bar or rushing your steps
- Don't hold your breath; breathe in a tight, braced pattern
Muscles worked
The trap bar farmers carry mainly works the forearms and upper traps, with the lower back, upper abs, lower abs, obliques, mid traps, quads, glutes, and calves assisting.
- ForearmsPrimary
- Upper TrapsPrimary
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Mid TrapsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- LatsMinor
- Lower TrapsMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the trap bar farmers carry 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 conans wheel
- 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
Last reviewed June 2026.