How to do the Dumbbell Farmer's Hold
Pick up two heavy dumbbells and stand with your arms straight at your sides.
Keep your chest up, shoulders down and core braced.
Squeeze the handles hard and hold the position for your target time.
Set the dumbbells down under control by bending your knees.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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