Exercises

Farmer’s walk with dumbbells

Carrying two dumbbells challenges your grip while the shoulders and torso stay steady.

Farmer’s walk with two dumbbells at the sides, straight arms and neutral wrists.

Dumbbells · Clear walking space

Source: NASM · Loaded carries

Step by step

  1. Stand tall with one dumbbell in each hand and palms facing your thighs.
  2. Keep the arms long, wrists straight and shoulders level.
  3. Walk with short, controlled steps along a clear, level path and breathe normally.
  4. Stop before your grip slips and set the weights down under control.

Common mistakes

  • Swinging the weights or shrugging the shoulders.
  • Continuing when the hands can no longer hold securely.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.