TrapsForearmsShouldersDumbbellintermediate
Dumbbell Farmer Shrug Walk
The dumbbell farmer shrug walk combines the trap-building benefits of shrugs with the grip and core demands of farmer carries. Walk with heavy dumbbells while performing a shrug with every other step.
How to Perform
1
Pick up heavy dumbbells and stand tall with shoulders pulled back.
2
Walk forward in a straight line with controlled, even steps.
3
On every other step, shrug both shoulders toward your ears and hold briefly.
4
Keep your core braced and avoid leaning to either side.
Common Mistakes to Avoid
Walking too fast and losing the shrug rhythm.
Not shrugging high enough on each step.
Letting the shoulders round forward under the weight.
Muscle Activation
Traps80%
Forearms45%
Shoulders20%
Variations
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