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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Kettlebell Lunge To Donkey Kick

Develop strength in your legs and glutes with the Kettlebell Lunge to Donkey Kick exercise. This movement enhances balance and power in the lower body, involving a lunge with a kettlebell transitioning into a donkey kick.

Dumbbell Russian Twist

The Dumbbell Russian Twist is a comprehensive core workout targeting abs and obliques. It involves torso rotation with a weight, enhancing stability, endurance, balance, and core strength. Suitable for all fitness levels.

The Band Shrug is an easy exercise focusing on the traps for enhanced posture and upper back strength. With a resistance band and shoulder shrugging action, it boosts upper body strength and stability.

Start your fitness journey today

Enjoying exercises like Dumbbell Firemans Carry, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer