Strength

Dumbbell Firemans Carry

The Dumbbell Fireman's Carry exercise boosts whole body strength, stability, grip strength and functional fitness. It targets shoulders, arms, and core, demanding balance and endurance, like carrying a fireman's hose.
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Dumbbell Firemans Carry instructions
Step-by-step instructions
1
Stand erect with a dumbbell in each hand, held at your side.
2
Walk forward in a straight line, keeping your back straight and your head forward.
3
Maintain a steady pace and take steps moderate in length.
4
Be sure not to lean forward or backward as you walk.
5
Finish the exercise by safely setting the dumbbells down, bending at the knees not the waist.
Stand erect with a dumbbell in each hand, held at your side.
Walk forward in a straight line, keeping your back straight and your head forward.
Maintain a steady pace and take steps moderate in length.
Be sure not to lean forward or backward as you walk.
Finish the exercise by safely setting the dumbbells down, bending at the knees not the waist.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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