The Best Dumbbell Arm Exercises For a Stronger Upper Body, ASAP

The curl with a lunge is a favorite among the pros — and for good reason. It works your biceps, core, and glutes, among other muscles. Plus, it's a combo of two classic and effective exercises you probably already know.

1. Stand with your feet and knees slightly apart, holding a dumbbell in each hand. Let the dumbbells rest by your sides.
2. Keep your core engaged as you bend your elbows, bringing the weights to your shoulders.
3. Lower your arms down toward the floor, taking a large step with your left foot to the left and into a lunge.
4. Repeat on the right side for one rep.
5. Continue lunging for 30 seconds, alternating on your left and right sides.