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Dumbbell Farmer's Carry

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

Walking tall with a heavy dumbbell in each hand. Just like the bucket carry, but easier to add weight.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Place the dumbbells on either side of your feet. Bend your knees and lift them with a straight back.
  2. Stand tall, shoulders back and down, stomach tight, gripping the dumbbells hard.
  3. Walk 20–30 metres with short, steady steps.
  4. Stop, bend your knees and set the dumbbells down carefully.

Breathing: Keep breathing steadily as you walk.

How much to start with: 3 walks × 20–30 metres, 1 minute rest between

❌ Common mistakes

  • Rounding or shrugging your shoulders.
  • Leaning to one side as you walk.
  • Bending at the waist to pick the dumbbells up.

⚠️ Safety

  • Make sure your path is clear and dry. If your grip starts to slip, set the dumbbells down carefully, away from your feet.

Muscles worked

Main: Forearms

Also works: Upper Back, Abs, Shoulders

Easier versionBucket Carry

More ways to train Forearms

Towel Wring Twisting a rolled-up towel with both hands, the way you wring out wet clothes. The simplest home way to build a strong grip.
  • 🧴 Household items
  • At home
  • Beginner
 Water Bottle Wrist Curl Resting your forearm on your thigh and lifting a filled bottle by bending only your wrist. Works the inner side of your forearm.
  • 🧴 Household items
  • At home
  • Beginner
 Dumbbell Wrist Curl Bending your wrist with a light dumbbell, forearm resting on a bench or your thigh. Use this once bottle curls feel easy.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Reverse Curl Curling a cable machine's straight bar with your palms facing down. Works the top of your forearm and your upper arm.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Reverse Curl Curling a bar with your palms facing down. Use less weight than a normal barbell curl — this is hard on your forearms.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience