The exercises you can do with Dumbbell Connect are numerous, but here is a brief list:
Leg Exercises: Dumbbell Squats, Dumbbell Straight Leg Deadlift, Lunges or Lunge Presses, Step Ups, Stairs, Farmers Carry, Calf Raises, Dumbbell Connect (Kettlebell) Swings
Back Exercises: One Arm Bent Over Rows, Back Flys
Shoulder Exercises: Shrugs, Standing or Seated Shoulder Presses, Front Raises, Upright Rows
Chest Exercises: Bench Press, Incline or Decline Bench Press, Flys, Floor Presses
Arms: Close Grip Tricep Press, Alternating Bicep Curls
Each Dumbbell Connect hook assembly weighs 3.5 lbs., so the additional weight should be added / considered to the total weight of the two dumbbells connected before doing your exercise. For example, if you connect a 35 lb. and 20 lb. dumbbell, then you are lifting 58.5 lbs. (35+20+3.5)
The standard Dumbbell Connect handle slot is 1-3/8" wide. If your dumbbell handles are 1-3/8" in diameter or less (and most are that we've researched), then the Dumbbell Connect hooks will slide over the handles with ease. Secondly, the width of Dumbbell Connect can be adjusted between 4-1/4" and 5-1/2" - this is referring to the handle length or the space between the dumbbell heads.
Standard Dumbbell Connect was originally designed to combine two (2) 50 lb. cast iron hex dumbbells. If you intend to connect larger than 50 lb. hex dumbbells, then consider using the Dumbbell Connect XL's.
Dumbbell Connect XL was designed for plate or pro-style dumbbells. Pro-style dumbbells have multiple round plate weights stacked on the ends of each side of the dumbbell handle. Other pro-style dumbbells have large diameter heads and the weight on each end is rubber coated. Dumbbell Connect XL will combine these dumbbell types that have up to 8-1/4" diameter heads.