For exercisers who have just participated in dumbbell fitness, the initial weight should be adapted to their own abilities, and the initial load weight can be roughly estimated by their own weight.

Bench press, squat with weight, about 35% of my weight;

Bow down and push up and down, which is about 25% of my weight;

Push in standing position, bend elbows, and bend and stretch arms by about 20%.

My calf is bent and my elbow is bent, which is about 15% of my weight.

The elbow flexion pull-ups, forward cross-lifts, and elbow flexion in alternate sitting positions are about 10%.

Bend over and lift sideways, bend over and pull back with one arm, etc. , about 3%-5%.

Pulling is about 50% of my weight.