With a pair of these Olympic dumbbell handles you can perform HEAVY incline & flat-bench dumbbell presses, bent over dumbbell rowing, concentration curls, chest flyes, seated dumbbell presses, shoulder shrugs, alternate dumbbell curls, deltoid lateral raises, and many more muscle building exercises Made to go with Bodymaker Olympic plates or your existing Olympic plates. each one weighs 4kg WEIGHTS ARE NOT INCLUDED