Traps and neck
Farmer's Walk Single Arm
The Farmer's Walk Single Arm is a strength exercise with dumbbells for your traps. Share of the load in the Zulta muscle model: forearm flexors 20%, obliques 18% and upper traps 13%.
Also known as: single arm farmers walk
How to do it
- Place a heavy dumbbell beside one foot.
- Squat down with a flat back, grip the handle and stand up tall.
- Keep the shoulders level and the torso upright, the free arm out slightly for balance.
- Walk forward with short steps for 20 to 30 meters, breathing steadily.
- Set the dumbbell down under control and repeat with the other hand.
Tips
- Brace the side of the waist opposite the weight to stay upright.
- Keep the working shoulder packed down, not pulled toward the ear or the floor.
Common mistakes
- Leaning toward the dumbbell side.
- Leaning far away from the weight to balance it.
Muscles worked by the Farmer's Walk Single Arm
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A load on one side must be resisted by the opposite obliques and quadratus lumborum (McGill 2009). Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.
Farmer's Walk Single Arm alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Farmer's Walk Single Arm work?
Mainly the forearm flexors and obliques. The upper traps, gluteus medius and spinal erectors (lower back) assist.
Is the Farmer's Walk Single Arm good for beginners?
The Farmer's Walk Single Arm is rated intermediate. Learn the technique with a light weight first.
What is a good alternative to the Farmer's Walk Single Arm?
For example the Suitcase Carry, Farmer's Walk and Dumbbell Shrug Walking. They train mostly the same muscles.
How do you make the Farmer's Walk Single Arm harder?
Add weight or reps, or move on to the Yoke Carry and Zercher Carry.
Sources
- McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)
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