This adjustable dumbbells, it comes with a unique dial system and plates in different sizes, allow you to adjust to desirable weights in this all-in-one equipment for multiple exercises. For this adjustable dumbbell set, just turn the dial, you could automatically change your resistance on each dumbbell from 5 lbs all the way up to 52.5 lbs of weight. -Specifications: * Weight Range: 5 to 52.5 lbs (2.27 to 23.8 kg) for each dumbbell * Exercises Available: 30+ * Weight Settings: 15 * Weight Settings in pounds: 5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5, 25, 30, 35, 40, 45, 50, and 52.5 lbs * Dumbbell Dimensions (Each): 15.75 inches long by 8 inches wide by 9 inches tall * Weight (Each): 52.5 lbs / 23.8 kg Leg Exercises: * Wide squats * Calf raises * Stationary lunges * Stiff-leg dead lift * Reverse lunge * Side lunge Back Exercises: * Alternating rows * Wide row * Dead lift Chest Exercises: * Flat chest press * Incline chest press * Flat fly * Incline fly * Decline chest press Abdominal Exercises: * Ab crunch * Reverse crunch * Lying trunk rotation * Twisting side crunch * Lying leg raise Arm Exercises: * Standing curls * Concentration curls * Incline bench curls * Scott curls * Overhead triceps extension * Triceps kickback * Lying triceps extension * Hammer curls Shoulder Exercises: * Standing shoulder press * Lateral raise * Seated overhead press * Front raise * Rear delt row * Shrugs