Movement overview

Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.

Step-by-step cues

1. Select a pair of dumbbells with a challenging but manageable weight.
2. Stand with your feet shoulder-width apart and place the dumbbells on the floor beside each foot.
3. Bend your knees slightly and hinge at the hips to pick up the dumbbells with a firm grip.
4. Engage your core and keep your chest up as you lift the dumbbells off the ground.
5. Maintain an upright posture with shoulders back and head facing forward.
6. Begin walking forward slowly and steadily for a set distance or time while keeping the dumbbells at your sides.
7. Focus on keeping your core tight and avoiding any swaying or leaning.
8. Once you reach the end of the distance or time, carefully set the dumbbells back down.

Technical tips

• Choose a weight that challenges your grip but allows you to maintain proper form throughout the exercise.
• Keep your shoulders relaxed and avoid shrugging them up towards your ears.
• Maintain a steady pace to ensure control and balance during the walk.
• Focus on breathing steadily; exhale as you step forward and inhale as you stabilize.
• If space is limited, perform the exercise in place by marching on the spot while holding the dumbbells.
• Ensure that your core is engaged throughout to protect your lower back from strain.