Carry
Farmer's Carry
Walking while holding heavy loads — a direct transfer to shopping bags, suitcases and grandchildren.
- Beginner
- Full body
- Dumbbells
Upper body · Pull
Single-Arm Dumbbell Row
A supported pulling movement for the mid-back and lats, easy to load progressively at home.
Updated 30 July 2026
Demonstration video coming soon
How to do it
- 1Place one hand and knee on a bench, or hinge with one hand on a sturdy chair.
- 2Let the dumbbell hang straight down from your shoulder.
- 3Pull your elbow back towards your hip, leading with the elbow.
- 4Pause briefly with your shoulder blade drawn in, then lower under control.
Common mistakes
- Rotating the torso to help lift the weight.
- Shrugging the shoulder towards the ear.
- Cutting the lowering phase short.
Beginner modification
Perform seated with a resistance band anchored in front of you.
Progression
Increase load, add a pause at the top, or move to a chest-supported row.
Why it matters in midlife
Counterbalances desk posture and builds the upper-back strength that supports carrying and overhead tasks.