Each of the lunge variations can be done as described below or they can be performed as an "Around The World" routine, moving from curl to forward raise, lateral raise, and so forth, performing all the different arm movements in succession, keeping the feet firmly planted on the ground. Remember to bend the back knee towards the floor to maximize the exercise.
Start by standing erect with your feet together, looking forward. Firmly hold small to medium size weights in your hands. Remember to roll the shoulders back and down.