Farmer's walk: how to do it
Main muscles: Forearm flexors, Upper traps, Obliques. Helpers: Upper abs, Soleus. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.
Equipment
Dumbbells
Reps
1–3
Rest
120 s
Muscle group
Arms
How to do it
- Pick up heavy dumbbells, shoulders back and down, abs braced.
- Walk at an even pace for 20–30 metres — that is one repetition.
- Set the weight down, do not drop it.
Common mistakes
Slouching, rushing, going too light.
Muscles worked
primary·secondary
- Primary
- Forearm flexors, Upper traps, Obliques
- Secondary
- Upper abs, Soleus
A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.
Alternatives: similar exercises
Log your sets — the app suggests the next weight
GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.
Free forever for the first 500