ForearmsIntermediate
Trap Bar Carry
A farmer-style loaded walk performed inside a trap bar. The bar allows heavier loads than dumbbells, building grip, traps and total-body stability.
Primary muscles
- Forearm Flexors
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Abs (Rectus Abdominis)
- Obliques
- Quadriceps
- Glutes (Gluteus Maximus)
- Gluteus Medius
- Sets
- 3–5
- Duration
- 20–40 m
- Rest
- 90–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.