How to Do Lunges and Dumbbell Hammer Curls

Lunges

1. Starting Position: Stand tall with your feet hip-width apart. Keep your core engaged and shoulders relaxed.

2. Step Forward: Take a big step forward with your right foot, lowering your body until both knees are bent at approximately 90 degrees. Your front knee should be directly above your ankle, and your back knee should hover just above the ground.

3. Return to Start: Push through your right heel to return to the starting position.

4. Repeat: Alternate legs by stepping forward with your left foot and repeating the motion. Ensure you maintain proper form throughout the exercise.

5. Tips:

   • Keep your back straight and chest lifted.

   • Avoid letting your knees extend over your toes.

   • Perform 3 sets of 10-15 lunges per leg for a balanced workout.

Dumbbell Hammer Curls

1. Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms at your sides. Your palms should face inwards towards your body.

2. Curl Up: Keeping your elbows close to your body, curl the dumbbells up towards your shoulders. Make sure to maintain a neutral wrist position throughout the movement.

3. Lower Down: Slowly lower the dumbbells back to the starting position, fully extending your arms without locking your elbows.

4. Repeat: Perform the exercise in a controlled manner for the desired number of repetitions.

5. Tips:

   • Focus on using your biceps to lift the weights rather than swinging your arms.

   • Maintain a slight bend in your knees for stability.

   • Aim for 3 sets of 10-12 reps.

Incorporating both lunges and dumbbell hammer curls into your routine will help you build strength and stability in your lower and upper body. Enjoy your workout!