Updated June 08, 2015.

The legs and arms dumbbell combo is useful way to create a compound exercise with dumbbells. A compound exercise is one that involves many large muscle groups. In this exercise you will combine a lunge with an overhead press. The lunge will work the thigh and butt muscles and the press the shoulders and arms. Here's how to do it.

• Stand up straight with a dumbbell in each hand at the sides. Palms should face the thighs. Feet should be a little less than shoulder width apart.

• Take a big step forward (with either leg) while bending at the knee until the front thigh is approaching parallel to the ground and the rear leg is bent at the knee and balanced on the toes. Don't let the knee go past the tip of the toes, (although a little way past will not be a problem). This can aggravate the knee joint if done too much and with too heavy a weight. At the same time, press the dumbbells overhead with arms extended but not so that you crash the elbow joints.
• You can extend the dumbbells right down to your back with elbows bent if you want to do something different. This will work the triceps at the back of the arms (when you straighten) more than the shoulders. (See image.)
• Step back to your starting position, lower the dumbbells and repeat the motion with the other leg, alternating legs until the set is complete.

Try two sets of ten exercises to start with and increase the set to three sets when you get fit enough. This can be an exhausting exercise depending on your fitness and the dumbbell weight chosen.

It is an excellent compound exercise and an appropriate set of dumbbells is all that is required.