10 Best Rickshaw Carry Alternatives for Gym and Home

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Farmer's Walk

   99% match

   • Forearms
   • Other
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   2. Weighted Standing Hand Squeeze

   89% match

   • Forearms
   • Weighted
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
3. 

   3. Plate Pinch

   86% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
   2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
   3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
   4. Repeat for the recommended amount of sets prescribed in your program.
   5. Switch arms and repeat the movements.

   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
4. 

   4. Standing Olympic Plate Hand Squeeze

   79% match

   • Forearms
   • Other
   • Beginner
   • Isolation

   How to perform this exercise

   1. To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
   2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
   3. Now raise the plates back to the starting position as you exhale by closing your hands.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   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
   • Body position: standing, the same as the Rickshaw Carry
5. 

   5. Yoke Walk

   79% match

   • Quadriceps
   • Other
   • Advanced
   • Compound

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

   How to perform this exercise

   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
6. Play demonstration

   6. Lever Gripper Hands

   77% match

   • Forearms
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and grip the handles of the leverage machine.
   2. Keep your back straight and your feet flat on the ground.
   3. Exhale and squeeze the handles, contracting your forearms.
   4. Hold the contraction for a second, then slowly release and return to the starting position.
   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: a machine, not free weights
   • Body position: standing, the same as the Rickshaw Carry
   • Balance: easier to stay steady on than the Rickshaw Carry
7. 

   7. Sled Drag - Harness

   75% match

   • Quads
   • Sled
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
8. 

   8. Sled Overhead Backward Walk

   68% match

   • Delts
   • Sled
   • Advanced
   • Compound

   How to perform this exercise

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
   3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

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

   Why this matches

   • Primary muscle: delts, not forearms
   • Body position: standing, the same as the Rickshaw Carry
   • Balance: harder to stay steady on than the Rickshaw Carry
9. Play demonstration

   9. Dumbbell Single Arm Overhead Carry

   65% match

   • Delts
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
   2. Raise the dumbbell overhead, fully extending your arm.
   3. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
   4. Continue walking for the desired distance or time.
   5. Switch hands and repeat the exercise.

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

   Why this matches

   • Primary muscle: delts, not forearms
   • Equipment: free weights, the same as the Rickshaw Carry
   • Body position: standing, the same as the Rickshaw Carry
   • Balance: harder to stay steady on than the Rickshaw Carry
10. 

    10. Bear Crawl Sled Drags

    64% match

    • Quads
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
    2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

    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: kneeling, not standing
    • Balance: harder to stay steady on than the Rickshaw Carry