Farmers walks are not only great for building forearm and grip strength. They also double up as additional cardio.
You may not think you need it, but increased forearm and grip strength goes a long way towards improving your performance on your big ‘pull’ lifts.
For example, many lifters find that their grip is the first to go on exercises such as deadlifts and pull ups. By adding farmers walks to your workout routine, you will build on that weakness, which in turn, will improve your overall performance.
How to perform farmers walks
Simply grab yourself a couple of heavy dumbbells, grip one in each hand and walk up and down the length of the gym floor. Do this for as long as you can physically grip the dumbbells for. Rest it out and then go again for reps.
Farmers walks: Common mistakes to avoid
Be sure to keep your arms straight down by your sides in a relaxed and neutral position. Avoid shrugging or tensing your shoulders and don’t swing your arms as you walk.
Sloppy form on any exercise is not recommended. If you are performing your farmers walks with incorrect form, you may poorly engage the intended muscle groups. This will hinder your gains at best and result in injury at worst.
You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.
Reps and sets
As with all exercises, your barbell curl needs to be worked into your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.
Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. Don’t overcomplicate things early on. Instead focus more laying a solid foundation and the rest will come with experience.
More advanced lifters should consider their current strength and goals.
Beyond farmers walks...
More arm exercises coming soon...
Just so you know, this list of arm exercises is a work in progress and is by no means extensive. We will continue to grow this entire database for you over time, so be sure to check back for updates. Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.