Dumbbell farmer's walk

The dumbbell farmer's walk is an exercise with roots in competitive strongman training, but which is also popular in CrossFit and functional training. It can be a challenging finisher to any workout, or work well in fat-loss circuit training or as an accessory movement to heavy lifts like the deadlift.


  1. Strengthens and challenges the grip, core, traps, upper back, shoulders, and legs
  2. Serious cardiovascular challenge and calorie burn
  3. Less complex to learn and perform properly than many other popular strength movements
  4. Builds muscular coordination and mental toughness in addition to strength and muscle
  5. If grip strength is a limiting factor, lifting straps can still enable you to use heavy weights

Dumbbell farmer's walk Images


Dumbbell farmer's walk Instructions

Dumbbell farmer's walk muscle diagram
  1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.