Dumbbell exercises are some of the best forms of exercising you can do.

Here is a list of five:

1: Dumbbell Step-Ups (with knee drive)

This works your glutes hamstrings and quads if you step up high enough onto the bench. Have the dumbbells in your hands, at your sides. Place one foot on a bench or chair and lift yourself onto it so that only your working leg is on the court–this is one rep. Keep your back straight and head up throughout this exercise; don’t lean forward! Alternate feet for agents according to how many you want to do with each leg, then rest. If you’re going to do dumbbell push-ups instead, place your hands on the bench and lower your chest to within an inch of it.

2: Dumbbell Squats

Stand with feet shoulder-width apart, holding two dumbbells down at your sides. Make sure that you are not leaning forward–this is crucial for correct balance during this exercise. Push your weight back into your heels to stand straight, then bend at the knees until your thighs are parallel to the floor if you are going low (the deeper, the better). If you are squatting very low, make sure to press through the heels rather than the tip of your toes; otherwise, you might feel pain in that area. Return to a standing position by pushing off with the heels, pushing your hips forward. Make sure always to keep the dumbbells close to your body when doing this exercise.

3: Dumbbell Lunges

Another great lower bodybuilding exercise. Have the weights in your hands at the sides of your legs with one leg and one behind you. Step forward with the leg in front, then bend that knee until it is parallel to the ground or slightly above it if you can do that comfortably. Your back knee should be about an inch from the floor–this is hard for beginners, but practice makes perfect! Push yourself back up by pressing into your front heel while simultaneously swinging your arms straight out so they are in line, perpendicular to the ground between repetitions of this exercise. Over time, you will improve greatly on this exercise and be able to hold the dumbbells at your sides throughout the entire lunge instead of having them swing between reps.

4: Dumbbell Rows

This is a great back workout that targets both of your upper and lower backs (the lats and traps) and biceps and forearms (if you use an underhand grip). Start by bringing one knee up until it’s parallel to the ground; a place that foot flat on the floor with your hands on either side for balance. You can vary where you place your foot depending on what level of difficulty (lower or higher) you want out of this exercise; make sure your back is straight and not leaning over your knee. Please pick up a dumbbell with one arm, bringing it up underneath your chin until your hand is next to your chest. Alternate sides for reps with each component and rest after doing as many as you want on each side.

5: Dumbbell Core Rotations

This exercise will work out both of your obliques and, if you’re doing it right, the transversus abdominis–the deepest part of the abdominal muscles that provide stability to all aspects of your body, from your back to even your lower limbs. Start seated on the floor with one leg out straight in front of you and another bent so that there is a 90-degree angle at the knee. You can put your hands down on either side of your hips for support. Place a dumbbell in both hands and bring one knee up until it is at a 45-degree angle to your body, keeping your torso facing forward. Rotate from this position (bending at the waist) to touch that hand (the one without the weight) to the floor outside of your body, then rotate back, so you’re seated upright again; do reps with each arm and switch legs after every other agent.

So there you have it! There are five great dumbbell exercises to try out on your own or with a friend if you feel like challenging yourself. There’s no reason these can’t become a regular part of anyone’s workout regimen and may even help you discover some muscles you didn’t know about before!