Dumbbell Farmer Walk
Grip it and rip it! The Dumbbell Farmer Walk builds serious strength and endurance. Perfect for a full-body challenge!
The Dumbbell Farmer Walk is a compound exercise that mainly works the hip adductors (inner thighs) and quads, with help from the core and back. You'll need: dumbbells or kettlebells.
Required Equipment
Dumbbell Farmer Walk Muscles Worked
Primary
Slim Inner Thigh (gracilis); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Dumbbell Farmer Walk Variations and Alternatives
How to do the Dumbbell Farmer Walk
Select the appropriate weight: Choose dumbbells or kettlebells. Ensure you can grip the weight firmly and that it is challenging but manageable to maintain good form.
Prepare your stance: Position yourself between the weights with feet hip-width apart.
Grip and lift: Bend at the hips and knees to grip the handles. Engage your core and flatten your back. Lift by driving through your heels and straightening your knees and hips.
Secure your grip and stance: Once upright, ensure your grip is secure and that you're standing tall with shoulders back and chest up.
Walk: Begin walking forward with short, quick steps. Brace your core to prevent swinging of the weights and maintain a straight posture.
Continue and finish: Walk the pre-determined distance or for the set duration, keeping a steady pace and balance. At the end, carefully lower the weights to the ground by bending at the hips and knees.
Rest and repeat: Rest as necessary and repeat for the desired number of sets.
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Dumbbell Farmer Walk FAQs
What muscles does the Dumbbell Farmer Walk work?
The Dumbbell Farmer Walk mainly works the hip adductors (inner thighs) and quads, with help from the core and back. The main muscles are the gracilis and quadriceps femoris.
What equipment do you need for the Dumbbell Farmer Walk?
Dumbbells or kettlebells.
Is the Dumbbell Farmer Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Farmer Walk go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Farmer Walk variations and alternatives?
Similar exercises include the Overhead Farmer Carry, Dumbbell Suitcase Carry, Kettlebell Single-Arm Farmer Walk and Kettlebell Walking Farmer Carry.
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