How to Do Dumbbell Farmer Walks

Dumbbell Farmer Walks is a full body exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Farmer Walks

  1. 01Grip a pair of heavy dumbbells and stand tall with the feet hip-width apart.
  2. 02Retract the shoulder blades and engage the lats to create a stable frame.
  3. 03Take small, heel-to-toe steps while maintaining a neutral spine and level pelvis.
  4. 04Look straight ahead toward the horizon to keep the neck in a neutral position.
  5. 05Exhale shortly and sharply through the teeth to maintain intra-abdominal pressure.
  6. 06Stop and safely lower the dumbbells to the floor once the grip begins to fail.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Farmer Walks

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a vertical path with the dumbbells by pinning the shoulder blades back to prevent the weights from swinging against the thighs.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Farmer Walks questions

What muscles does Dumbbell Farmer Walks work?

Dumbbell Farmer Walks is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Dumbbell Farmer Walks correctly?

Grip a pair of heavy dumbbells and stand tall with the feet hip-width apart. Retract the shoulder blades and engage the lats to create a stable frame. Take small, heel-to-toe steps while maintaining a neutral spine and level pelvis. Look straight ahead toward the horizon to keep the neck in a neutral position. Exhale shortly and sharply through the teeth to maintain intra-abdominal pressure. Stop and safely lower the dumbbells to the floor once the grip begins to fail.

What is the A90 coach tip for Dumbbell Farmer Walks?

Maintain a vertical path with the dumbbells by pinning the shoulder blades back to prevent the weights from swinging against the thighs.

Is Dumbbell Farmer Walks suitable for beginners?

Dumbbell Farmer Walks is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Farmer Walks?

Dumbbell Farmer Walks uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell farmer walks into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime