Farmer's Carry (Dumbbell)
Also called Dumbbell Farmer's Carry, Dumbbell Farmers Carry, DB Farmer's Carry
How to do it
Stand between two dumbbells, hinge or squat to grip them, and stand tall with one dumbbell at each side. Walk the prescribed distance using short controlled steps while keeping your shoulders level, ribs stacked, and weights quiet, then stop and lower both dumbbells safely.
Setup
Place two equal dumbbells just outside your feet, hinge or squat with a neutral spine, and grip both handles securely. Stand with arms straight, wrists neutral, shoulders down, and the weights clear of your legs.
Where you should feel it
In both hands and forearms, with the traps, trunk, hips, and legs maintaining tall posture under the bilateral load. If the dumbbells swing, shoulders shrug excessively, or steps become uneven, reduce the load.
When to use it
Use for bilateral grip endurance, total-body bracing, and loaded walking with widely available equipment. Program by distance or time and choose a load that challenges posture without distorting your gait.