What muscles does the Trap Bar Farmers Walk work?

The Trap Bar Farmers Walk mainly works the forearms, traps and full body.

How many sets and reps of the Trap Bar Farmers Walk?

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.

Load the trap bar, stand tall inside it, and walk with controlled steps while keeping the core braced.

See your setup in four steps

Demo video from YouTube, played in its own player.

3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture.
Rest 1 to 2 minutes. Stand tall, brace and walk slowly.

General ranges, not medical advice. Stop if anything hurts.

Other exercises for the forearms, for when the trap bar is taken or you want a change.

What muscles does the Trap Bar Farmers Walk work?: The Trap Bar Farmers Walk mainly works the forearms, traps and full body.
What equipment do you need for the Trap Bar Farmers Walk?: A trap bar.
How many sets and reps of the Trap Bar Farmers Walk?: 3 to 5 trips of 20 to 40 meters, or 30 to 60 seconds, as heavy as you can hold good posture. Rest 1 to 2 minutes. Stand tall, brace and walk slowly.
What can I do instead of the Trap Bar Farmers Walk?: Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.

Coaches add the Trap Bar Farmers Walk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Your first 3 clients are free. 0% commission on everything you sell.