Farmer's Walk (Forearms)
- Primary muscle group
- Forearms
- Equipment
- Dumbbells
- Movement type
- Isolation
- Where
- Home or gym
How to do Farmer's Walk (Forearms)
Setup
Stand tall with a heavy dumbbell in each hand, arms hanging straight down at your sides. Let your shoulders settle naturally and engage your core with feet hip-width apart.
How to do it
- Squeeze the handles as hard as possible to maximize forearm engagement.
- Keep your shoulders pulled down away from your ears throughout the walk.
- Walk with controlled steps, maintaining an upright posture without leaning.
- Breathe naturally and avoid holding your breath during the walk.
- Keep your wrists neutral and straight, not allowing them to bend forward or back.
Watch out for
- Shrugging the shoulders up toward the ears instead of keeping them depressed and stable.
- Using dumbbells that are too light, which reduces the grip challenge on the forearms.
- Walking too quickly with bouncing steps that reduce time under tension.
How FlexFit programs Farmer's Walk (Forearms)
Farmer's Walk (Forearms) is a forearms movement that needs dumbbells. FlexFit programs it at home or the gym, whichever your equipment profile says you have that day. Sets, reps, and a weight suggestion come from your program's current week and the last time you logged this movement. Try it free for 7 days.