forearmsdumbbell
unilateral farmer walk
unilateral farmer walk is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Select a heavy dumbbell or kettlebell and place it beside you.
Step 2. Stand upright with feet hip-width apart and engage your core.
Step 3. Bend at the knees to pick up the weight with one hand, keeping your back straight.
Step 4. Hold the weight securely at your side with your arm fully extended.
Step 5. Begin walking forward in a straight line, maintaining an upright posture.
Step 6. Keep your shoulders level and avoid leaning to one side.
Step 7. Walk for a set distance or time, then switch hands and repeat.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
corecalvesquads
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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