Arms · Dumbbell
Farmers Walk
How to do the farmers walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Timed
- Movement
- Gait
- Mechanic
- Compound
See it in motion
How to do it
Hold a heavy dumbbell or handle in each hand. Walk for a set distance or time, maintaining an upright posture and engaging your core.
- 1Feel your forearms, traps, and core working as you carry heavy weights at your sides
- 2Maintain an upright posture and small quick steps
- 3Brace your abs and squeeze your glutes to support the load
Common mistakes
- Avoid leaning to one side or slouching
- Don't let the weights bang against your legs
- Avoid gripping too loosely; maintain a firm grasp
Muscles worked
The farmers walk mainly works the forearms, with the upper traps, upper abs, lower abs, quads, glutes, and hamstrings assisting.
- ForearmsPrimary
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
Kovo programs the farmers walk for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More forearms exercises
See all forearms exercises →Last reviewed April 2026.