Farmer's Walk

Forearms · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Pick up two heavy dumbbells or kettlebells, chest tall, shoulders back and down, and walk in a straight line with short controlled steps. It is not a race: the point is holding posture and grip. You feel grip, traps and the whole core bracing sideways. If your shoulders round forward, the weight is too heavy.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Legs

See all 907 exercises