Forearms
Farmer Walk
Beginner
Dumbbell
Compound
Forearms
How to do it
-
Set two heavy dumbbells beside your feet and squat down to pick them up.
-
Stand with a flat back, open chest and shoulders pulled back.
-
Brace your core and walk in a straight line with short, solid steps.
-
Keep the dumbbells off your thighs and your torso from tipping sideways.
-
Walk for the target distance or time, then squat down to set them back.
Common mistakes
-
Rounding the back when picking up or setting down the weights.
-
Leaning to one side because the loads are uneven.
-
Shoulders rolling forward once the grip starts to fade.
Tips
-
Track progress by distance or time, not just load.
-
Skip the straps if grip strength is the goal.
Secondary muscles
Alternatives
Log this exercise and watch yourself progress
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.