Dumbbell Farmer's Walk

Exercise Summary
Primary Muscle(s) Forearms
Secondary Muscle(s) Abdominals, Glutes, Hamstrings, Lower Back, Quads, Traps
Equipment Dumbbell
Emphasis Compound
Type N/A

Dumbbell Farmer's Walk Instructions

  • Position your feet just inside shoulder-width.
  • Place a pair of DB's outside your feet.
  • Assume a strong lifting position: 
    • Core is braced.
    • Glutes are active with a slight knee bent.
    • Shoulders pinned back with your chest up.
    • Neutral spine with your ribs stacked on top of your pelivs.
  • Bend/hinge at the hips to grab the DB's
    • Your back remains flat/neutral throughout. There is no arch or rounding in your spine.
  • Grip the DB's with your hands in a neutral position. DB's are still at your sides.
  • Re-tighten and engage your body for the lift. You are trying to take all the "slack" out of your body. Imagine pulling your hips into proper position.
    • Raise your hips slightly then lower.
    • Activate your upper back & lats by pinning your upper shoulders down and back.
    • Screw your feet into the floor.
    • Take a deep breath and fill your stomach with air.
  • Drive your feet through the floor and stand up. 
  • Look straight ahead and walk for the desired distance.
  • Always look straight ahead, NEVER DOWN/UP/SIDEWAYS


  • Achieving a proper setup and maintaining your core tightness from the start is vital before you even take a step with the weight.
  • Avoid arching your back excessively. This is false sense of core stability.
  • Keep the DB's close to your center of gravity. Do not let them stray in front or behind you.
    • Maintain the neutral hand position from the start.
  • Avoid taking long strides. Keep your steps short. 
    • Take controlled, short breathes to maintain core stability. 
      • Don't try to hold your breath from start-to-finish.
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