Dumbbell Farmer's Walk

Stand tall with a dumbbell in each hand, arms at your sides and shoulders back. Walk forward in a straight line, keeping your core tight and chest up. Focus on steady, controlled steps and avoid leaning to either side. Breathe naturally and maintain a firm grip throughout the carry.

FOREARMS · FULL BODY

Dumbbell Farmer's Walk: how the movement is executed

How it is executed

Stand tall with a dumbbell in each hand, arms at your sides and shoulders back.
Walk forward in a straight line, keeping your core tight and chest up.
Focus on steady, controlled steps and avoid leaning to either side.
Breathe naturally and maintain a firm grip throughout the carry.

Muscles worked: Forearms
Primary muscle: Forearms
Equipment: Dumbbell
Movement pattern: Full body
Difficulty: Beginner
What it is for: StrengthHypertrophyCore strengthStability

Watch the full tutorial

Variations and substitutions

Sandbag Bear Hug CarrySandbag Trap Bar Farmer's WalkTrap bar Kettlebell Farmer's WalkKettlebell

Forearms exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Glossary and calculators

MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.1RM (one-rep max)The 1RM is the heaviest load a person can lift once in a given exercise with correct technique.Estimated 1RM calculatorWhat is your estimated 1RM?

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Dumbbell Farmer's Walk

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