Forearms · Compound movement
Rickshaw Carry
A compound exercise for the forearms, with the traps, quads, glutes, hamstrings, abs and calves working too. No equipment needed.
Progression
Progression: manual
- Primary muscle
- Forearms
- Secondary muscles
- Traps, Quads, Glutes, Hamstrings, Abs, Calves
- Equipment
- Bodyweight
- Difficulty
- Advanced
How to perform the Rickshaw Carry
- Step inside the rickshaw frame, hinge to grip the handles at your sides, hips back and chest up with a flat back.
- Brace hard and drive the frame up with the legs, letting the neutral handles sit in a strong, stacked position at arm’s length.
- Walk with short, controlled steps, keeping the frame from rocking front-to-back by staying braced and moving smoothly rather than lurching.
- Hold a firm grip and keep the shoulders packed down; the frame’s length makes it swing if you let the torso twist.
- Carry for the target distance or time, lower under control, and record the weight loaded on the frame with the distance or time covered.
Default progression: manual.
Common mistakes
- •Letting the frame rock front-to-back because the torso twists instead of staying square and braced.
- •Rounding the back on the pick-up rather than hinging with a flat back and driving up with the legs.
- •Letting the shoulders roll forward as the grip fatigues, which tips you into the load.
- •Lurching in long, uneven strides instead of moving the frame with smooth, short steps.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Rickshaw Carry fits into hypertrophy and strength splits that prioritize forearms volume.
Browse training programs →Track your sets and reps automatically with MuscleBuddy
Free workout logging and auto-progression, with coaching that adjusts to the sets and weigh-ins you log.
Create your free account