Trap Bar Farmers Carry Alternative
12 substitute exercises that target the same muscles
Barbell Snatch Pull
Barbell Pause Deadlift
Barbell One-Arm Side Deadlift
Barbell Deadlift
Barbell Clean Deadlift
Deadlift
Barbell Full Clean
Farmers Walk
Kettlebell Swing
Barbell Clean Pull
Kettlebell Suitcase Deadlift
Walking on Incline Treadmill
Criteria used to find exercise alternatives
Same target muscles
We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.
Full muscle overlap
Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.
Equipment considered
Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.
What the Trap Bar Farmers Carry trains
Primary Erector Spinae Gluteus Maximus Quadriceps
Secondary Deltoid Lateral Gastrocnemius Hamstrings Soleus Trapezius Upper Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.