# Farmer's Walk (Dumbbell)

> A loaded walk holding a heavy dumbbell in each hand that trains your grip, traps, glutes and trunk to carry weight.

Page: https://fitnessie.app/exercises/dumbbell-farmers-walk/
Type: Dumbbell · Carry
Demo video: https://fitnessie.app/demos/farmers-walk-dumbbell/24646e5064d83c49.mp4

## How to do it

1. Stand between two heavy dumbbells, grip them with palms facing in and lift them to your sides.
2. Let your arms hang straight, the dumbbells beside your hips, chest tall and shoulder blades pinched.
3. Brace your core and look ahead.
4. Walk in a straight line in short, quick steps.
5. Lower the dumbbells under control when you finish.

## Key cues

- Tall chest, braced core
- Shoulder blades back and down
- Short, quick steps
- Dumbbells stay beside your hips
- Squeeze the handles hard

## Common mistakes

- Leaning forward as you walk
- Shrugging your shoulders up as you tire
- Dumbbells drifting sideways into your legs
- Taking long strides that throw you off balance

## Muscles worked

- Primary: Forearms, obliques, glutes and traps
- Secondary: Quads, abs, lower back, calves and side delts

## Equipment

Dumbbells.

## Variations

- [Farmer's Walk (Kettlebell)](https://fitnessie.app/exercises/kettlebell-farmers-walk/)

## References

- [StrengthLog: Farmers Walk](https://www.strengthlog.com/farmers-walk/)
- [ACE: Farmer's Carry](https://www.acefitness.org/resources/everyone/exercise-library/359/farmers-carry/)
- [Garage Gym Reviews: Farmer's Carry](https://www.garagegymreviews.com/farmers-carry)
- [BarBend: Farmer's Carry](https://barbend.com/farmers-carry/)