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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Abs Obliques Quadriceps Hamstrings
- Equipment
- Dumbbells
Dumbbell Farmer Walks
4 steps Updated 29/08/2026
Dumbbell Farmer Walks is a free weights exercise targeting Forearms (Forearm Flexors), Trapezius (Trapezius), Shoulders (Deltoids) using Dumbbells.
Step by step
How to perform it
- Begin by standing upright with a dumbbell in each hand, arms fully extended at your sides, and palms facing inward. Ensure your feet are hip-width apart.
- Engage your core and keep your chest up and shoulders back to maintain proper posture.
- Start walking forward, taking controlled, even steps, while maintaining a tight grip on the dumbbells.
- Walk for the desired distance or time, keeping your torso upright and your core engaged. Once you reach the end of the distance, turn around and walk back to the starting point.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Dumbbell Farmer Walks
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