Dumbbell farmer walks

Category

Functional

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Forearm Flexors, Trapezius, Deltoids

Secondary muscles

Rectus Abdominis, Obliques, Quadriceps Femoris, Hamstrings

How to do it

1. 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.
2. Engage your core and keep your chest up and shoulders back to maintain proper posture.
3. Start walking forward, taking controlled, even steps, while maintaining a tight grip on the dumbbells.
4. 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.

Form tips

• Maintain an upright posture throughout the exercise to prevent strain on your lower back.
• Keep your shoulders back and down, avoiding any hunching or rounding of your shoulders.
• Use a firm grip on the dumbbells to ensure they do not slip from your hands.