Liftsmith

Dumbbell farmer’s hold

A compound exercise for the forearms, with help from the traps, abs. Equipment: dumbbells.

Orbit
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WorksForearmsTrapsAbs

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Pick up two heavy dumbbells and stand tall.
  2. Squeeze the handles hard and hold
  3. Set them down before the grip opens

Muscles worked

Dumbbell farmer’s hold: 3D figure mid-rep with the forearms highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all dumbbell farmer’s hold alternatives.

More forearms exercises

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