Q: How can I get more toned arms? EXERCISE: Lunge Dip with Biceps Curl: 1. Stand with your feet parallel, hip distance apart, holding a dumbbell in each hand, palms facing forward. 2. Step back with your right leg and dip into a lunge: Bend your left knee until your thigh is parallel to the ground. As you dip, bend your elbows and curl the dumbbells up toward your shoulders. Pause, then slowly lower the weights as you return to starting position. Do two sets of 15 reps.