Library / Forearms
Heavy Dumbbell or Trap-Bar Farmer's Walk
Dumbbell · Carry · Compound
ForearmsTrapsCore GlutesCalvesUpper Back Joint friendly
Default prescription & biomechanics
- Primary muscles
- Forearms, Traps, Core
- Secondary muscles
- Glutes, Calves, Upper Back
- Equipment
- Dumbbell
- Movement pattern
- Carry (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-40m per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Deadlift two heavy dumbbells or a loaded trap bar with a neutral spine.
- Stand tall with shoulders packed back and down (never slouched).
- Walk with short, quick, heel-to-toe steps for the prescribed distance or time.
Joint & safety considerations
No specific joint contraindications are flagged for Heavy Dumbbell or Trap-Bar Farmer's Walk. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Single-Arm Unilateral Suitcase Carry | Same movement pattern | Dumbbell |
| Barbell Power Shrug | Barbell swap | Barbell |
| Bench or Floor Reverse Crunch | Bodyweight swap | Bodyweight |
| Cable One Arm Curl | Cable swap | Cable |
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| Cable Rope Hammer Curl | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.