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Last updated February 2, 2026
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cardio
Farmers Walk
Pick up the heaviest dumbbells you can hold. Walk with a tall chest and perfect posture. Resist the urge to slouch.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
forearm flexors
Secondary
upper traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
distanceweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell or kettlebell in each hand at your sides with a neutral grip.
- Step 2Engage Your Core
- Tighten your core muscles to stabilize your body.
- Keep your shoulders back and down, maintaining good posture.
- Step 3Lift the Weights
- Bend your knees slightly and hinge at your hips to lift the weights off the ground.
- Stand up straight, allowing the weights to hang at your sides.
- Step 4Walk Forward
- Begin walking forward in a straight line, taking controlled steps.
- Keep your arms straight at your sides and maintain an upright posture.
- Step 5Maintain Form
- Keep your core engaged and avoid leaning to one side.
- Focus on walking smoothly and evenly, without rushing.
- Step 6Turn Around
- Once you reach your desired distance, turn around carefully.
- Ensure you maintain balance and control as you pivot.
- Step 7Return to Start
- Walk back to your starting point, keeping your form consistent.
- Continue to engage your core and maintain good posture.
- Step 8Finish the Exercise
- Once you have completed your distance, carefully set the weights down.
- Bend your knees and hinge at your hips to lower the weights safely.