Dumbbell farmers walk exercise
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Dumbbell farmer’s walk

Exercise details

  • Target muscles: None; see synergists and important stabilizers
  • Synergists: Gluteus Maximus, Hamstrings, Quadriceps (Rectus Femoris, Vastus Medialis, Vastus Lateralis, Vastus Intermedius), Adductor Magnus, Soleus, Gastrocnemius
  • Important stabilizers: Wrist Flexors, Upper and Middle Trapezius, Levator Scapulae, Rhomboids, Erector Spinae, Rectus Abdominis, Obliques
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Deadlift a pair of dumbbells from the floor.


  1. Keeping your shoulders back and the dumbbells by your sides, breathe normally as you walk in a straight line for the prescribed distance.
  2. At the end of the walk, lower the dumbbells to the floor by flexing your hips and knees, keeping your torso upright.
  3. Turn, deadlift the dumbbells back up from the floor, and walk back to the starting mark.
  4. Repeat the exercise until you meet the prescribed distance.

Comments and tips

  • The dumbbell farmer’s walk is a great exercise for improving your grip strength and building your forearms. It also improves your overall strength and functional fitness by strengthening your core, back, glutes, legs, and gait.
  • By improving your grip, you can also improve your barbell deadlift and other exercises that require a strong grip.
  • Keep your shoulders back, arms slightly flexed, and neck neutral throughout the exercise.
  • To avoid injuring your knees, do not turn while holding the dumbbells. Walk in a straight line, with your feet and knees pointing in the same direction. When you have to walk back to the starting position, do as explained above and lower the dumbbells to the floor, turn, pick them back up, and walk back.
  • If you wish to improve grip strength, do not use chalk.
  • To protect your back, consider wearing a support belt if you plan to lift and carry very heavy weights.
  • The dumbbell farmer’s walk is also known as the dumbbell farmer’s carry.
  • For other exercises that are great at improving your grip, see the one-arm dead hang and the trap bar deadlift.
  • See also the trap bar farmer’s wal, the dumbbell overhead carry, and the Zercher carry.

Dumbbell farmer’s walk video


ExRx.net, Farmer’s Walk

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