What’s in the Box: This weights dumbbell set comes with 12 weight plates: four 4.4 (2kg) lb. plates, four 3.3lb (1.5kg) and four 2.8lb (1.25kg) plates. The lowest weight you can adjust to for each dumbbell is 2.8lb (1.25kg). The highest weight with all the plates attached is 44lb(20kg) Multiple uses this dumbbell are ideal to exercise arms, chest, back, core, and legs. You can adjust this dumbbell from hand-held 2.8 lb to barbell 44 lb. There are three different sizes of dumbbell pieces for you to choose from. Anti-Slip: The non-slip foam wraps the connecting bar, increasing the friction between the palm and it.When converting dumbbells into barbells, the non-slip foam can protect the muscles of your shoulders and neck during weightlifting exercises. Multi-Weight Setting: Adjustable weight bar, you can adjust different weight classes. The PE dumbbells are filled with fine iron powder cement mixture to prevent the floor from wearing. How to use dumbbells to exercise? 1. Lift dumbbells with one hand to exercise arm muscles. 2. Lie on your back and use dumbbells to do chest pushes to exercise your chest muscles. 3. Use dumbbells to do pull-ups to exercise the shoulder muscles. 4. Use dumbbells to do weight-bearing squats, exercise leg muscles, etc. These Dumbbells by Eworld are meant to be Durable, Protective to the ground, Silent (no sounds like steel dumbbell) and Compact at the same time.