Which muscles does the farmer's walk work?

The farmer's walk mainly works your forearms and traps. It also involves your full body.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the farmer's walk in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Farmer's Walk: how to do it and muscles worked

The farmer's walk mainly works your forearms and traps, with help from your full body. You need dumbbells.

Muscles worked

Main

Helping

Full body

How to do the farmer's walk

1
Stand between two heavy dumbbells, squat down with a flat back and pick them up. Stand tall with shoulders back, arms straight at your sides.
2
Walk forward with short, quick steps, keeping your chest up. Squeeze the handles tightly and do not let the weights swing.
3
Walk for 20 to 40 seconds or a set distance, breathing steadily and keeping your core braced. Set the weights down with a flat back.

Form tip: Keep your shoulders level and do not lean sideways; if your grip slips, use a lighter weight.

Common questions

Which muscles does the farmer's walk work?: The farmer's walk mainly works your forearms and traps. It also involves your full body.
What equipment do I need for the farmer's walk?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the farmer's walk in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.