10 Best Farmer's Walk Alternatives for Limited-Equipment Training

The Farmer's Walk is done standing. Ranked closest by our scoring: the Weighted Standing Hand Squeeze, the Plate Pinch and the Standing Olympic Plate Hand Squeeze.

Farmer's Walk

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Farmer's Walk

The steps for the Farmer's Walk itself, so you can judge how close each substitute below really is.

Forearms, with abdominals, glutes, hamstrings, lower back, quadriceps, traps · Other · Intermediate · Compound

  1. There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing between the implements.
  2. After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
  3. Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.

The 10 Best Farmer's Walk Alternatives

10 substitutes, ranked by how closely each one matches the Farmer's Walk on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Weighted Standing Hand SqueezePlay demonstration

    1. Weighted Standing Hand Squeeze

    89% match

    Forearms · Beginner · Isolation

    Pick this when you want an easier version that still works the forearms.

    • Weighted
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a weight in each hand.
    2. Extend your arms straight in front of you, palms facing each other.
    3. Squeeze your hands together as hard as you can, engaging your forearms.
    4. Hold the squeeze for a few seconds, then release.
    5. Repeat for the desired number of repetitions.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: forearms, the same as the Farmer's Walk
    • Equipment: free weights, the same as the Farmer's Walk
    • Body position: standing, the same as the Farmer's Walk
  5. Sled Drag - Harness

    5. Sled Drag - Harness

    75% match

    Quads · Intermediate · Compound

    A looser match: it works the quads rather than the forearms.

    • Sled
    How to perform it
    1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
    2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: quads, not forearms
    • Body position: standing, the same as the Farmer's Walk
  6. Sled Overhead Backward Walk

    6. Sled Overhead Backward Walk

    69% match

    Delts · Advanced · Compound

    A looser match: it works the delts rather than the forearms.

    • Sled
    How to perform it
    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
    2. Face the sled, backing up until there is some tension in the line. Hold your hands directly above your head with your elbows extended. This will be your starting position.
    3. Walk backwards, keeping your arms raised above your head. Avoid jerky movements.

    Sets and reps: Carry for 20 to 30 metres and repeat for 3 or 4 rounds.

    Why this matches
    • Primary muscle: delts, not forearms
    • Body position: standing, the same as the Farmer's Walk
    • Balance: harder to stay steady on than the Farmer's Walk

  9. 9. Plank

    61% match

    Abs · Beginner · Compound

Why You Might Need a Farmer's Walk Alternative

You may substitute the Farmer's Walk for several reasons: lack of heavy implements, wrist or shoulder pain, space limits, or a need for specific grip adaptations. Substitutes let you stress the forearm flexors and finger extensors with safer joint positions and controlled loading. For example, a dumbbell farmer carry lets you keep a neutral wrist and cue "thumbs up, grip tight," shifting grip force through the radial forearm while reducing thoracic loading. Isometric holds and unilateral carries change shear and rotational demands on the core, so choose a variation that preserves wrist alignment and avoids painful end ranges.

Farmer's Walk FAQ

What muscles does Farmer's Walk work?

The Farmer's Walk primarily targets the forearms and grip (finger flexors and wrist stabilizers) while loading the traps, upper back, and core for anti-flexion and anti-rotation. Cue "shoulders packed, chest up, grip tight" to engage scapular stabilizers and transfer force through the forearms into the carry.

Can I build muscle without doing Farmer's Walk?

Yes. You can build forearm and upper-back muscle with targeted alternatives like heavy holds, thick-grip rows, and wrist curls, use progressive overload and sets to near-failure. Cue "control the descent and maintain a neutral wrist" on curls and holds to ensure maximal forearm flexor recruitment and safe joint mechanics.

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