· Grasp a dumbbell in each hand with your palms facing up. · Stand with your feet together, your back straight and your abs drawn in. · Allow your arms to extend down fully to the sides of your body. · While keeping your body straight, take a step forward then bend your waist and your knee into a lunge. · Be careful not to let your back knee drop to the floor. · As you go into the lunge, curl your arms up towards your shoulders, contracting your biceps. · Return to starting position and switch legs.