Dumbbell Farmer's Walk
A weighted carry exercise using dumbbells, primarily targeting the forearms, traps, and core. It is excellent for building grip strength, improving trunk stability, and overall conditioning.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Forearms, Traps
Secondary Muscles
Shoulders, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Traps
8/10Upper Traps
Abs
7/10Transverse Abdominis
Shoulders
5/10Rear Delts
Glutes
4/10Glute Max
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-120 seconds • Shorter rest for conditioning focus, longer for maximal strength efforts.
How to Perform
Stand tall between two heavy dumbbells. Use a neutral grip, lean over to grasp the handles, and lift the weights simultaneously, standing completely upright before starting to walk.
- Keep the core braced and the shoulders pulled back and slightly down.
- Initiate walking using short, quick, controlled steps.
- Maintain a perfectly upright posture without leaning or swaying side to side.
- Continue walking for the prescribed distance or duration.
- Carefully set the dumbbells down by hinging at the hips and keeping the back flat.
Coaching Tips
Form Cues
- Walk tall and fast
- Shoulders back and down
- Brace the midsection
- Do not sway sideways
Breathing
Take shallow, controlled breaths; maintain a rigid core brace throughout the entire carry.
Range of Motion
The movement is locomotion while maintaining full upright posture and a fixed arm position with no swinging.
Safety
Safety Notes
- Always use a safe lifting technique to pick up and set down heavy weights.
- Ensure your path is clear of obstacles before starting the walk.
Spotting
Not recommended; focus on safe weight selection and proper setup/put-down technique.
Common Mistakes
- Rounding the back while lifting or lowering the weights
- Letting the weights swing excessively
- Leaning to one side due to uneven core stability
When to Avoid
- Acute wrist or finger pain
- Severe shoulder instability
- Lower back pain during heavy loading
Flexibility Needed
- Good grip strength endurance
- Ability to maintain upright spinal posture
Build Up First
- Competency in safely lifting heavy objects off the floor
Also known as
Farmer's Carry, Weighted Carry, Dumbbell Carry, Farmers Walk
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