Dumbbell Farmer Walks
Execution Guide
- Pick up a heavy dumbbell in each hand and stand tall.
- Keep your shoulders back and down, chest up.
- Walk forward with controlled, even steps.
- Maintain a tight grip and engaged core throughout.
- Walk for the prescribed distance or time.
Range of Motion
Walking with static arm hold — no arm movement required.
Common Mistakes to Avoid
- ×Hunching the shoulders forward
- ×Taking uneven or rushed steps
- ×Using too light a weight (grip should be challenged)
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Build grip strength, traps, and overall functional conditioning
Difficulty
Beginner
Burn (10m)
60-80
Equipment
Heavy Dumbbells
Anatomy
Primary
Forearms / GripTrapezius
Secondary
CoreShouldersCalves