Use these dumbbells for bicep curls, shoulder presses, tricep extensions, lateral raises and bent-over rows. Start with controlled movements and 2–3 sets of 8–15 reps, adjusting reps to your fitness level. Warm up before training and keep wrists neutral to maintain good form. Avoid dropping the dumbbells to preserve the rubber coating; wipe clean with a damp cloth and store flat or on a rack. Seek guidance from a trainer if you are new to resistance training.