Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Lower Arms · Dumbbell
Dumbbell Farmer Walks
Dumbbell Farmer Walks is a beginner compound strength exercise that works the forearms (lower arms), with the core and legs assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Forearms
- Body part
- Lower Arms
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Carry
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Forearms · Forearm Flexors
- Traps · Trapezius
- Shoulders · Deltoids
Secondary muscles
- Core · Rectus Abdominis, Obliques
- Legs · Quadriceps Femoris, Hamstrings
How to do Dumbbell Farmer Walks
- 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.
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.
Dumbbell Farmer Walks alternatives
More forearms exercises
Dumbbell Farmer Walks FAQ
What muscles does Dumbbell Farmer Walks work?
Dumbbell Farmer Walks mainly works the forearms in the lower arms (Forearm Flexors, Trapezius and Deltoids). The core and legs work as secondary muscles.
What equipment do you need for Dumbbell Farmer Walks?
You need a dumbbell.
How many sets and reps of Dumbbell Farmer Walks should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Farmer Walks good for beginners?
Yes. Dumbbell Farmer Walks is rated beginner, so it's a sound choice while you learn to train the forearms.
How many calories does Dumbbell Farmer Walks burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Farmer Walks?
Other exercises for the forearms include Downward Dog With Fingers Facing Feet, Cable Wrist Curl, Kneeling Forearm Flexor Stretch and Barbell Wrist Curl on Knees.
For developers
Use Dumbbell Farmer Walks in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_VGZEAC" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_VGZEAC", "name": "Dumbbell Farmer Walks", "model": "male", "target": "Forearms", "equipment": "Dumbbell", "media": { "mp4": "https://…/ex_VGZEAC/mp4-720.mp4?…", "poster": "https://…/ex_VGZEAC/poster.jpg?…" } }