Exercise Comparison
Farmer's Walk vs Palms-Down Dumbbell Wrist Curl Over A Bench
Side-by-Side
Muscle Analysis
Shared
Only in Farmer's Walk
Instructions
Farmer's Walk
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.
After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
Walk taking short, quick steps, and don't forget to breathe. Move for a given distance, typically 50-100 feet, as fast as possible.
Palms-Down Dumbbell Wrist Curl Over A Bench
Start out by placing two dumbbells on one side of a flat bench.
Kneel down on both of your knees so that your body is facing the flat bench.
Use your arms to grab both of the dumbbells with a pronated grip (palms facing down) and bring them up so that your forearms are resting against the flat bench. Your wrists should be hanging over the edge.
Start out by curling your wrist upwards and exhaling.
Slowly lower your wrists back down to the starting position while inhaling.
Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the forearms. Farmer's Walk is a intermediate exercise using other, while Palms-Down Dumbbell Wrist Curl Over A Bench is beginner and uses dumbbell. Choose Palms-Down Dumbbell Wrist Curl Over A Bench if you're looking for a more accessible option, or Farmer's Walk for a greater challenge. Farmer's Walk is a compound movement working multiple joints, making it better for overall strength. Palms-Down Dumbbell Wrist Curl Over A Bench isolates the target muscle for focused development.