Trap Bar Farmer Carry

Trap-bar variation: the neutral grip and load around the body change leverage without altering the main movement pattern.

• Compound
• Barbell
• Beginner

How to do it

• Stand centered inside the bar and distribute pressure across the whole foot
• Secure the neutral grip before starting each repetition
• Keep shoulders and hips rising together

Sets, reps and tempo

Ranges: 3–5 trips · heavy enough to challenge your grip

Tempo: Trips of 20–40 m or 30–60 s per set

Common mistakes

• Starting too far forward or backward inside the bar
• Losing trunk tension because the side grip feels easier

Muscles worked

Primary

• Forearm

Secondary

• Traps
• Core / abs
• Glutes

Alternatives

• Farmer's Carry
• Shrug
• Wrist Curl (flexors)
• Barbell Shrug