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This Lunge Variation Shapes Your Booty and Sculpts Strong, Sexy Arms

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If you want to tone your legs and glutes, lunges are an effective tool to have in your leg-day arsenal. Adding weights to this basic move makes it even more effective. You can hold a set of medium- to heavyweight dumbbells by your sides, or to tone your arms, try this variation.

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  • Stand tall with your feet hip-width distance apart. Hold a dumbbell in each hand at your sides.
  • Step forward with the right foot as you bend the elbows in a hammer curl. Lower your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just tap the floor.
  • Keep the weight in your heels as you push your right foot back to the starting position, straightening the arms.
  • Step forward with the left foot, perform a hammer curl, then step the foot back to the starting position.
  • This completes one rep.


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