Holding weights at your sides while walking to work grip, traps, and core.
- +Improves grip strength
- +Engages full-body stabilizers
- +Functional movement pattern
- –Needs adequate dumbbell weight for challenge
- –Can strain lower back if posture falters
This exercise targets:
–
Forearms
Upper Back
Traps
Core
Abs
Obliques
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall with feet hip-width and a dumbbell in each hand at your sides
- Grip hard; pull shoulders down and back; keep chest up
- Brace your core; keep a neutral spine; eyes forward
- Walk with short, controlled steps; let arms hang; no swaying
- Keep ribs down; don’t lean, twist, or shrug
- Breathe shallowly and steadily while keeping the brace
- Walk 20–40 meters or 20–60 seconds; pivot to turn without rushing
- Set weights down by hinging at the hips with a flat back; don’t drop or round