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Single-Arm Farmer's Walk

Primary target: Serratus Anterior (前锯肌)

Exercise Details

Equipment
Single dumbbell/kettlebell
Sets & Reps
3 walks × 20-30 m per side
How to do it
Carry on one side only; resist side-bending so the pelvis and shoulders stay level; the lateral core chain (QL and friends) stabilizes continuously; short steps, steady cadence.
Common mistakes
Leaning toward or away from the load, shrugging, losing tension before switching hands

Muscles Worked

Serratus AnteriorQuadratus Lumborum

Other Exercises for the Same Muscle

Cable Scapular Protraction · Bench Press (Bottom-Drive Emphasis) · Push-Up Plus

See the Serratus Anterior in the 3D anatomy tool →