Forward Lunge with Hammer Curl

1. Stand with your torso upright holding a pair of dumbbells at your sides, palms facing thighs, and feet hip-width apart. This will be your starting position.
2. Take a large step forward with your right leg (about 2 feet or so) and plant the foot on the floor. The trailing foot should come up on forefoot.
3. Then, bend your front knee as you simultaneously allow your back leg to bend, and lower yourself until your forward knee is about 90 degrees (keeping front shin perpendicular to ground). Tip: Do not let your front knee go over your toes to maintain proper position.
4. In the bottom position, curl the weights forward and up by flexing the arms until the dumbbells are at shoulder level. Squeeze for one second at the top.
Tips: Hold upper arms stationary, only the forearms should move. Keep your torso upright.
5. Slowly lower dumbbells back down by extending arms. Then, drive through the heel of your lead foot and extend the hips and knees to raise yourself back up.
6. Forcefully push off with your right foot to return to your starting position, then repeat with opposite leg.
7. Keep alternating between legs for the prescribed amount of repetitions.