FitCi
Rickshaw Carry is a compound exercise targeting the forearms: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: back, core, legs. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand in the middle of the rickshaw frame and grip the handles
- Lift the frame with deadlift form, driving through your hips
- Chest up, shoulders back, core braced
- Walk the set distance with short, quick steps
- Set the frame down under control at the end
Coaching tip
The frame's neutral handles spare the shoulders; you can load it heavier than a farmer's walk.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Dead Hang
- Same muscle, different equipment: Barbell Wrist Curl, Barbell Reverse Wrist Curl, Dumbbell Wrist Curl
More forearms exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.