Dumbbells are a great alternative for those that need a more economical way of working out. You can do countless different workouts with these metal or rubber weights. Here you want to hold the dumbbelss to the side of your body as shown here. Slowly bend down or squat while keeping your back erect and straight all the way down and back up. Go down as if you wanted your bottom to touch a chair and then return back to a standing position. Its recommend to wear shoes if you haven’t done these also lol . Always use and learn the correct formation before lifting heavy..that will come in time. Buena suerte!