10 Best Rickshaw Carry Alternatives for Gym and Home

The Rickshaw Carry is done standing. Ranked closest by our scoring: the Farmer's Walk, the Weighted Standing Hand Squeeze and the Plate Pinch.

Rickshaw Carry

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Rickshaw Carry

The steps for the Rickshaw Carry itself, so you can judge how close each substitute below really is.

Forearms, with abdominals, calves, glutes, hamstrings, lower back, quadriceps, traps · Other · Intermediate · Compound

  1. Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
  2. Immediately begin walking briskly with quick, controlled steps. Keep your chest up and head forward, and make sure you continue breathing. Bring the frame to the ground after you have reached the end point.

The 10 Best Rickshaw Carry Alternatives

10 substitutes, ranked by how closely each one matches the Rickshaw Carry on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Farmer's Walk

    1. Farmer's Walk

    99% match

    Forearms · Intermediate · Compound

    A straight swap when you want to keep working the forearms.

    • Other
    How to perform it
    1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
    2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
    3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: forearms, the same as the Rickshaw Carry
    • Body position: standing, the same as the Rickshaw Carry
  2. Weighted Standing Hand SqueezePlay demonstration

    2. Weighted Standing Hand Squeeze

    89% match

    Forearms · Beginner · Isolation

    Pick this when you want an easier version that still works the forearms.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a weight in each hand.
    2. Extend your arms straight in front of you, palms facing each other.
    3. Squeeze your hands together as hard as you can, engaging your forearms.
    4. Hold the squeeze for a few seconds, then release.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: forearms, the same as the Rickshaw Carry
    • Equipment: free weights, the same as the Rickshaw Carry
    • Body position: standing, the same as the Rickshaw Carry
  5. Yoke Walk

    5. Yoke Walk

    79% match

    Quadriceps · Advanced · Compound

    A looser match: it works the quadriceps rather than the forearms.

    • Other
    How to perform it
    1. The yoke is usually done with a yoke apparatus, but is sometimes seen with refrigerators or other heavy objects.
    2. Begin by racking the apparatus across the back of the shoulders. With your head looking forward and back arched, lift the yoke by driving through the heels.
    3. Begin walking as quickly as possible using short, quick steps. You may hold the side posts of the yoke to help steady it and hold it in position. Continue for the given distance as fast as possible, usually 75-100 feet.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: quadriceps, not forearms
    • Body position: standing, the same as the Rickshaw Carry
  7. Sled Drag - Harness

    7. Sled Drag - Harness

    75% match

    Quads · Intermediate · Compound

    A looser match: it works the quads rather than the forearms.

    • Sled
    How to perform it
    1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
    2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: quads, not forearms
    • Body position: standing, the same as the Rickshaw Carry

Why You Might Need a Rickshaw Carry Alternative

You might substitute the Rickshaw Carry for several reasons: lack of equipment, wrist or shoulder pain, mobility limits, or programming variety. A carry substitutes list lets you maintain high forearm activation (flexor digitorum and brachioradialis) while reducing joint stress. For example, switch to a plate pinch and cue a thumb-to-finger squeeze with straight wrists to emphasize finger flexors, or perform a suitcase carry with one arm, keeping the torso braced to maintain anti-rotation core tension.

How to Choose the Right Rickshaw Carry Substitute

Choose a substitute based on load, grip type, unilateral versus bilateral demand, and injury considerations. Prioritize exercises that load the finger flexors and brachioradialis for grip carryover. If you lack heavy implements, pick plate pinches or towel hangs; cue a full shoulder pack and neutral wrist on each rep. For unilateral weakness, use suitcase carries to force lateral core and forearm stabilization; progress by increasing duration, weight, or grip difficulty.

Rickshaw Carry FAQ

What muscles does Rickshaw Carry work?

The Rickshaw Carry heavily targets the forearm flexors (flexor digitorum, flexor pollicis) and brachioradialis through sustained isometric contraction. It also recruits the traps, shoulders for scapular stabilization, and the core for anti-rotation; keep your wrists neutral and shoulders packed to maximize forearm loading.

Can I build muscle without doing Rickshaw Carry?

Yes, targeted grip and forearm work like farmer carries, plate pinches, towel hangs, and wrist curls will build muscle and strength without that specific carry. Emphasize progressive overload, slow eccentrics, and positional cues (neutral wrist, full finger squeeze, active shoulder packing) to replicate the mechanical stimulus.

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