Liftsmith

Dumbbell farmer’s hold alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the dumbbell farmer’s hold, best matches first.

  1. Suitcase carryTrains the forearms, same movement, needs kettlebells.
  2. Bottoms-up kettlebell carryTrains the forearms, same movement, needs kettlebells.
  3. Dumbbell carry, one sideTrains the forearms, same movement.
  4. Dumbbell marchTrains the forearms, same movement.
  5. Dumbbell suitcase carryTrains the forearms, same movement.
  6. Farmer's carryTrains the forearms, same movement.
  7. Hex bar carryTrains the forearms, same movement, needs trap bar.
  8. One-sided dumbbell holdTrains the forearms, same movement.
  9. Dead hangTrains the forearms, same movement, needs pull-up bar.
  10. Dumbbell head pinch holdTrains the forearms, same movement.
  11. Active hangTrains the forearms, needs pull-up bar.
  12. Kettlebell figure eightTrains the forearms, needs kettlebells.

A plan that only uses what your gym has

Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.

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