Forearms · Dumbbell · Beginner

How to do Farmers Walk

The farmer's walk is a functional strength exercise where you walk while holding a dumbbell in each hand, engaging the quads, calves, forearms, and core. It improves grip strength, core stability, and overall conditioning.

Primary muscles: Forearms and Traps
Also works: Core and Calves
Equipment: Dumbbell
Level: Beginner
Category: Legs

How to do Farmers Walk, step by step

Stand up straight with a dumbbell in each hand, palms facing your sides.
Keep your back straight and your shoulders back.
Take small, controlled steps forward, maintaining an upright posture.
Continue walking for the desired distance or time.
To finish, stop walking and carefully lower the dumbbells to your sides.

Muscles worked

Farmers Walk works your forearms and traps as the main movers, with help from your core and calves.

Track Farmers Walk in SPLYT

Farmers Walk is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More forearm exercises

All 38 forearm exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →