The choice of dumbbell weight is based on the maximum number that each group can do.

Exercises aimed at increasing absolute strength should be done once every other day, 4 groups at a time, 5 ~ 8 times in each group. The weight of dumbbells is determined according to the fact that at most 5 to 8 dumbbells can be made in this case. More than eight means that the weight is small and needs to be increased.

Exercise for the purpose of muscle gain, once every other day, once in four groups, once from 8 to 12. The weight of dumbbells is determined according to the maximum number of dumbbells that can be made in this case, ranging from 8 to 12. If it can exceed 12, the weight is small and needs to be increased.

The weight of dumbbells must be adjusted with the change of arm strength.