Arms·Other·Compound
Farmer's Walk
Forearms · Other
Intermediate
Body Part
Arms
Equipment
Other
Level
Intermediate
Type
Compound
The Farmer's Walk is an intermediate other exercise that primarily targets the Forearms.
Muscles Worked
Forearms primaryCore secondaryGlutes secondaryHamstrings secondaryLower Back secondaryQuads secondaryTraps secondary
In Position
How to Do the Farmer's Walk
- 1There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
- 2After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- 3Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Related Exercises
Cable
Cable Wrist Curl
Forearms · Cable
Dumbbell
Dumbbell Lying Pronation
Forearms · Dumbbell
Dumbbell
Dumbbell Lying Supination
Forearms · Dumbbell
Barbell
Finger Curls
Forearms · Barbell
Bodyweight
Kneeling Forearm Stretch
Forearms · Bodyweight
Dumbbell
Palms-Down Dumbbell Wrist Curl Over A Bench
Forearms · Dumbbell
Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written