Farmer walk
How to do it
- Place a dumbbell on each side of your body, with your feet shoulder-width apart.
- Bend your knees slightly, grip the dumbbells firmly and stand up, keeping your back straight – this is the starting position.
- Keep your shoulders pulled back and your core braced, then start walking with normal, controlled steps.
- Maintain a firm grip and keep the dumbbells at your sides for the whole distance or time set.
- At the end, lower the dumbbells to the floor under control.
Key to the execution: Keep your shoulders back and your back straight, with a firm grip throughout the walk.
Common mistakes
- Rounding your back or letting your shoulders drop forward.
- Taking steps that are too long or rushing, losing control of the dumbbells.
- Letting your grip loosen and swinging the dumbbells out to the sides.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Forearms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.