Farmers Walk
Complete guide to Farmers Walk. Learn proper form, technique, and execution. Targets Forearms, Upper Traps. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Farmers Walk
Grab a heavy dumbbell in each hand and stand tall with your feet shoulder-width apart.
Let your arms hang straight at your sides.
Retract your shoulder blades, engage your abs, and take a breath.
Walk forward at a steady pace for the desired distance or time, breathing steadily throughout.
Keep your chest up and avoid leaning to either side.
Set the dumbbells down with control when finished.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |