How to do a Single Arm Farmer Walk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Farmer Walk
Target muscles worked
Instructions for Proper Form
This exercise is a unilateral variation of the Farmer’s Walk. Like the standard Farmer’s Walk this exercise focuses on grip strength, core stability, and overall strength endurance. In addition, by holding the weight in a single hand, you drastically increase the demand for recruiting your core for stability.
- Stand upright with your right arm extended at your side holding a dumbbell. Walk forward at a normal pace keeping a tall posture. Walk for the allotted distance or time before repeating with the opposite side.
Alternatives & Variations to Single Arm Farmer Walk
1. Palms-Down Dumbbell Wrist Curl
87.4 mSCORESWAPPED 412 TIMESPalms Down Dumbbell Wrist Curls is an isolation exercise that hits your forearms. By securing your forearm against the pad, you ensure that only your wrist is able to perform the movement. Using a dumbbell allows you to target each side independently, as well as adding a bit more instability to the exercise.
2. Palms-Up Dumbbell Wrist Curl
87.6 mSCORESWAPPED 355 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
3. Farmer's Walk
86.8 mSCORESWAPPED 211 TIMESFarmer's Walk is a compound exercise that primarily targets your forearms, shoulders, and core. By holding heavy weights in each hand and walking a set distance, you can develop strong grip strength, functional stability, and overall body conditioning. This exercise mimics real-world activities, making it highly effective for improving functional strength and endurance.
- Intermediate
- Forearms
- Farmer's Walk Handles
4. Plate Pinch
38.5 mSCORESWAPPED 169 TIMESA grip strength exercise involving holding weight plates between the fingers and thumb. This is a great exercise for improving grip strength.
- Intermediate
- Forearms
- Plates
5. Palms-Up Barbell Wrist Curl
68.4 mSCORESWAPPED 120 TIMESAn isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.
6. Kettlebell Single Arm Farmer Walk
40.3 mSCORESWAPPED 119 TIMESA functional exercise focusing on grip strength, core stability, and unilateral strength. This exercise engages the entire body, particularly the core and forearm muscles. Unlike the standard variation, by holding the weight in one hand, you drastically increase the need to recruit your core for stability.
7. Palms-Down Barbell Wrist Curl
69.9 mSCORESWAPPED 110 TIMESPalms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.
8. Handle Band Reverse Curl
28.9 mSCORESWAPPED 106 TIMESThis exercise is a variation on the standard curl. Like the standard curl, this exercise primarily targets your biceps, however there is a much greater need to recruit your forearms due to the reverse grip. The use of a handle band increases the resistance as you progress through the movement.
9. Cable Wrist Curl
53 mSCORESWAPPED 105 TIMESTargets the forearm flexors, improving grip strength and forearm muscle development. Using a cable machine adds a consistent resistance throughout the movement, providing a more effective workout than free weights.
10. Farmer's Carry
51 mSCORESWAPPED 80 TIMESA functional exercise focusing on grip strength, core stability, and overall strength endurance. This exercise engages the entire body, particularly the forearms, core, and upper back muscles, while also improving posture and stability.
- Intermediate
- Forearms
- Farmer's Walk Handles