Farmer’s Carries for Trap Growth + Functional Strength

If you want bigger, stronger traps, chances are you’ve been hammering shrugs, deadlifts, and maybe some high pulls. But there’s one exercise that lifters often overlook when it comes to trap development—Farmer’s Carries.

Not only do Farmer’s Carries build your traps, but they also improve grip strength, core stability, and overall athleticism. If you’re serious about developing an upper back that looks like a mountain range, it’s time to start walking with some heavy weight.

Why Farmer’s Carries Build Bigger Traps

Your traps aren’t just for looking good—they play a huge role in stabilizing your shoulders and supporting heavy lifts like deadlifts, overhead presses, and cleans. When you perform Farmer’s Carries, your traps contract isometrically to hold the weight in place as you walk.

This constant tension is different from the quick up-and-down motion of a shrug. Instead of a short contraction, your traps are under load for an extended period, leading to serious muscle endurance and hypertrophy gains.

Think of it this way: shrugs are like sprinting for your traps, while Farmer’s Carries are like a brutal uphill hike. Both are great, but carries provide longer time under tension—a key factor for muscle growth.

How to Perform Farmer’s Carries for Maximum Trap Growth

Farmer’s Carries seem simple—pick up something heavy and walk. But like any exercise, doing them correctly will make a huge difference in your results.

Step-By-Step Guide

Pick Your Weights: Use heavy dumbbells, kettlebells, or trap bars. Start with something challenging but manageable.
Set Your Posture: Stand tall, shoulders back, and core braced. Avoid slouching or letting the weight pull you forward.
Grip It Hard: Hold the weights tight—this isn’t just a trap workout, it’s a grip strength test too.
Walk with Purpose: Take small, controlled steps. Don’t rush—slow and steady keeps the tension on your traps.
Breathe and Brace: Stay tight throughout the movement. If you feel yourself losing posture, drop the weights safely.

Best Variations for Trap Growth

Not all carries are created equal. Here are a few variations that target your traps effectively:

Heavy Dumbbell or Kettlebell Farmer’s Carry: The classic version, great for grip and trap endurance.
Trap Bar Carry: Allows for heavier loads and a more balanced weight distribution.
Single-Arm Carry (Suitcase Carry): Engages your core and forces your traps to work harder to stabilize.
Overhead Carry: Forces your traps and shoulders to work together for total upper-body stability.
Zercher Carry: Holding a barbell in the crooks of your elbows shifts more tension onto your upper traps.

How to Program Farmer’s Carries into Your Routine

Farmer’s Carries can be done as a finisher after a trap workout, a strength builder on deadlift days, or even as part of a conditioning circuit. Here are a few ways to incorporate them:

Strength Focus: 4 sets of 30-40 yards with as heavy a weight as possible while maintaining form.
Endurance & Hypertrophy: 3-4 sets of 60-100 yards with moderate weight.
Conditioning: Add carries to a circuit with sled pushes and kettlebell swings for an athletic workout.

Common Mistakes to Avoid

Using Light Weight for Too Long – Progressive overload applies here too. Keep increasing the weight over time.
Slouching or Losing Posture – Keep your shoulders back and chest up to engage the traps properly.
Taking Shortcuts – Don’t rush or take short, choppy steps. A controlled walk maintains tension on the traps.
Neglecting Grip Strength – If your hands fail before your traps, add grip-specific work like fat grip holds or towel carries.

Final Thoughts

Farmer’s Carries aren’t flashy. You won’t see gym bros lining up to do them. But if you want thick, powerful traps that scream strength, they need to be in your routine.

They build size, endurance, grip, core strength, and overall toughness—all with one movement. Add them to your training, go heavy, and start walking your way to bigger traps.

Now grab something heavy and start carrying—your traps will thank you. 💪