Farmers Walk: How-to, Tips & More
The Farmers Walk is a beginner isolation exercise for your traps. You do it with dumbbells. It is a good fit when your goal is strength.
Besides the traps, it also works your forearms and core, so it fits well in a session that trains those muscles together.
Muscles worked
Traps
Primary
Forearms
Secondary
Core
Secondary
How to do the Farmers Walk
- Pick up a heavy dumbbell in each hand.
- Stand tall with your shoulders back.
- Walk with short, quick steps.
- Set them down with control at the end.
Farmers Walk tips
- Your grip gives out first. That is part of the point.
Sets and reps
Most lifters do well with 20 to 60 reps per set, and 20 to 60 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells
Type
Isolation
Farmers Walk alternatives
More traps exercises
Frequently asked questions
What muscles does the Farmers Walk work?
The Farmers Walk mainly works your traps, with help from your forearms and core.
How many sets and reps should I do?
A good starting point is 20 to 60 reps per set, and many lifters get the best results between 20 to 60 reps. Use a weight that leaves one or two reps in reserve.
Is the Farmers Walk good for beginners?
Yes. The Farmers Walk is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Farmers Walk?
You need dumbbells.
Add Farmers Walk to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon