Farmer's Walk is a compound exercise targeting the forearms: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: full body, traps, core, legs. Equipment: dumbbell, kettlebell, barbell, machine. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

Place a heavy dumbbell or kettlebell on each side of you, then bend your knees and hinge down with a flat back to grip them.
Drive through your legs to stand up with the weights hanging at your sides.
Pull your shoulders back and down, open your chest, and brace your core.
Walk in a straight line over your set distance with small, controlled steps.
Once you reach your target, lower the weights to the ground under control while keeping your back flat.

Coaching tip

Keep your chest up and shoulders back as you walk with heavy loads in short, controlled steps; continue until your grip gives out.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back, wrist. FitCi filters it out of your program automatically based on the injuries in your profile.

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

Goal	Sets × Reps	Rest
Strength	4 × 4-6	180 s
Muscle gain	3 × 6-10	150 s
Fat loss / conditioning	3 × 10-15	90 s

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

At home, no equipment: Dead Hang
Same muscle, different equipment: Wrist Roller, Dead Hang, Plate Pinch

More forearms exercises

Add this exercise to your program

Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.

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