How to do it
- Pick up the heaviest pair of dumbbells you can safely hold with a flat back.
- Stand tall, brace, and hold in place for time.
- Set them down under control.
Cues that matter
- Static holds build crushing grip strength fast.
- 30-45 seconds is a good working target.
Common mistakes
- Letting the shoulders round forward.
- Holding your breath for the whole set.
Muscles worked
Primary
- Forearms
- Grip
- Flexors
Also works
- Traps
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Heavy Farmer Hold in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the dumbbell is taken, or a gym that does not have one.