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- Stand tall with your feet hip-width apart, and grab a dumbbell. Hold the weight horizontally by its ends, just below your chin. Step forward with your one foot and slowly lower your body into a lunge. Your front knee should be bent at least 90 degrees and your rear knee should be a few inches off the floor.www.menshealth.com/fitness/a20694601/dumbbell-lunge-and-rotation/
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