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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Farmer's Walk

Farmer's Walk
Primary muscle
Forearms
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Glutes, Hamstrings, Lower Back, Quadriceps, Traps

How to perform Farmer's Walk
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Weighted Standing Hand SqueezePlay demonstration

    1. Weighted Standing Hand Squeeze

    89% match
    • Forearms
    • Weighted
    • Beginner
    • Isolation

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

    How to perform this exercise
    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
  2. Plate Pinch

    2. Plate Pinch

    85% match
    • Forearms
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. Grab two wide-rimmed plates and put them together with the smooth sides facing outward
    2. Use your fingers to grip the outside part of the plate and your thumb for the other side thus holding both plates together. This is the starting position.
    3. Squeeze the plate with your fingers and thumb. Hold this position for as long as you can.
    4. Repeat for the recommended amount of sets prescribed in your program.
    5. Switch arms and repeat the movements.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: forearms, the same as the Farmer's Walk
    • Body position: standing, the same as the Farmer's Walk
  3. Standing Olympic Plate Hand Squeeze

    3. Standing Olympic Plate Hand Squeeze

    79% match
    • Forearms
    • Other
    • Beginner
    • Isolation
    How to perform this exercise
    1. To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip (palms facing in). You feet should be shoulder width apart from each other. This will be your starting position.
    2. Lower the plates until the fingers are nearly extended but can still hold weights. Inhale as you lower the plates.
    3. Now raise the plates back to the starting position as you exhale by closing your hands.
    4. Repeat for the recommended amount of repetitions prescribed in your program.

    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
    • Body position: standing, the same as the Farmer's Walk
  4. Lever Gripper HandsPlay demonstration

    4. Lever Gripper Hands

    77% match
    • Forearms
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and grip the handles of the leverage machine.
    2. Keep your back straight and your feet flat on the ground.
    3. Exhale and squeeze the handles, contracting your forearms.
    4. Hold the contraction for a second, then slowly release and return to the starting position.
    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: a machine, not free weights
    • Body position: standing, the same as the Farmer's Walk
    • Balance: easier to stay steady on than the Farmer's Walk
  5. Sled Drag - Harness

    5. Sled Drag - Harness

    75% match
    • Quads
    • Sled
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
    • Sled
    • Advanced
    • Compound

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

    How to perform this exercise
    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
  7. Dumbbell Single Arm Overhead CarryPlay demonstration

    7. Dumbbell Single Arm Overhead Carry

    66% match
    • Delts
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand tall with your feet shoulder-width apart, holding a dumbbell in one hand.
    2. Raise the dumbbell overhead, fully extending your arm.
    3. Engage your core and keep your back straight as you walk forward, maintaining the dumbbell overhead.
    4. Continue walking for the desired distance or time.
    5. Switch hands and repeat the exercise.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Primary muscle: delts, not forearms
    • Equipment: free weights, the same as the Farmer's Walk
    • Body position: standing, the same as the Farmer's Walk
    • Balance: harder to stay steady on than the Farmer's Walk
  8. Bear Crawl Sled Drags

    8. Bear Crawl Sled Drags

    65% match
    • Quads
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
    2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.

    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: kneeling, not standing
    • Balance: harder to stay steady on than the Farmer's Walk
  9. Plank

    9. Plank

    61% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your arms are bent and directly below the shoulder.
    2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty, an arm or leg can be raised.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: abs, not forearms
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
  10. Kettlebell Alternating Hang CleanPlay demonstration

    10. Kettlebell Alternating Hang Clean

    52% match
    • Forearms
    • Kettlebell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a kettlebell in each hand with an overhand grip.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
    3. Allow the kettlebells to hang in front of your body with your arms fully extended.
    4. In one fluid motion, explosively extend your hips, shrug your shoulders, and pull the kettlebells up towards your shoulders.
    5. As the kettlebells reach shoulder height, rotate your wrists and catch the kettlebells in the rack position, with your palms facing inward and the kettlebells resting on the outside of your forearms.
    6. Lower the kettlebells back down to the starting position and repeat the movement with the opposite arm.
    7. Continue alternating arms for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    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

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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