All Exercises
Carry · Compound
Farmer Walk
Also known as Farmer Carry. Targets Forearms, Core with an optimal working range of 30–60 reps.
Primary Muscles
Forearms, Core
Secondary: Upper Back, Quads
Typical Rep Range
30–60 reps
Full Body
Equipment Tier
Dumbbells & Bands
Dumbbells
Movement Profile
Beginner · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Farmer Walk:
- 1 Pick up heavy dumbbells with flat back and braced core
- 2 Walk with tall posture, shoulders back and down
- 3 Take smooth, controlled heel-to-toe strides
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Hunching shoulders forward
- ✕ Taking over-long, erratic strides
Substitutions & Variations
Similar Exercises to Farmer Walk
Carry Dumbbells & Bands
Suitcase Carry
Core, Obliques, Forearms · 30–60 reps
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Carry Dumbbells & Bands
Overhead Carry
Core, Front Delt · 30–60 reps
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Carry Full Gym Access
Sled Push
Quads, Glutes · 30–60 reps
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Plyometric Full Gym Access
Battle Ropes
Front Delt, Core · 20–40 reps
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Plyometric Bodyweight Only
Burpee
Quads, Chest, Core · 10–20 reps
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Core Dumbbells & Bands
Ab Wheel Rollout
Core · 8–15 reps
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