Dumbbell Farmer's Walk
Holding heavy dumbbells at your sides, walk a set distance to build full-body strength, grip endurance, core stability, and conditioning; a functional loaded carry for power and functional fitness.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Forearms, Traps
Secondary Muscles
Glutes, Quads, Hamstrings, Calves, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapForearms
9/10Flexors
Traps
8/10Upper Traps, Mid Traps
Lower Back
7/10Erector Spinae
Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
6/10External Obliques
Glutes
5/10Glute Max
Quads
4/10Hamstrings
4/10Calves
4/10Lats
4/10Programming
Typical Rep Range
20-50 reps
Rest Between Sets
60-120 seconds • Recover fully between carries
How to Perform
Place two dumbbells on the floor hip-width apart. Stand between them, hinge at hips and knees to grip handles firmly with neutral palms facing in.
- Deadlift the dumbbells by pushing through heels, extending hips and knees to stand tall with core braced.
- Pull shoulders back and down, maintaining upright posture with arms hanging straight at sides.
- Walk forward taking short, controlled steps while keeping core tight and gaze ahead.
- Continue walking steadily for the set distance or time without slouching.
- Lower dumbbells controlled by hinging at hips and bending knees, placing them on the floor.
Coaching Tips
Form Cues
- Grip hard
- Core braced
- Shoulders back
- Short steps
- Eyes forward
- Stay tall
Breathing
Inhale deeply through nose to brace core before lift; exhale steadily through mouth while walking, maintaining intra-abdominal pressure.
Tempo
2-0-1
Range of Motion
Walk 20-40 meters or 30-60 seconds with full upright torso, shoulders retracted, and neutral spine from start to finish.
Safety
Safety Notes
- Ensure clear walking path to avoid obstacles
- Start with lighter weights to master form
- Avoid abrupt drops to prevent joint strain
- Do not use straps to build grip
- Stop if grip fails to avoid dropping
- Maintain neutral spine to protect back
Spotting
Spotting not typically needed; assist with lift if heavy, or use safeties like collars on plates.
Common Mistakes
- Slouching forward
- Leaning to one side
- Long strides tripping
- Dropping elbows
- Rounding back on lift
- Uneven posture
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Weak grip strength
- Recent wrist injury
Flexibility Needed
- Adequate ankle dorsiflexion for steps
- Shoulder mobility for upright posture
- Hip hinge mobility
Build Up First
- Competent deadlift form
- Basic core bracing technique
- Grip endurance basics
Also known as
Dumbbell Farmer's Carry, Farmer's Walk with Dumbbells, Loaded Carry Dumbbells
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Walking Lunge
Dumbbells
Quads
Dumbbell V-Sit
Dumbbells
Abs
Dumbbell Sit-Up
Dumbbells
Abs
Dumbbell March
Dumbbells
Abs
Dumbbell Crunch
Dumbbells
Abs
Dumbbell Superman
Dumbbells
Lower Back
Dumbbell High Pull
Dumbbells
Traps
Dumbbell Push Crunch
Dumbbells
Abs
Dumbbell Floor Wipers
Dumbbells
Abs
Dumbbell Goblet March
Dumbbells
Abs, Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
