this thing really allow you to isolate a full arm workout . it be a `` Super Targeter '' the ability to target each area of the arm be awesome ; and you can see the muscle articulate , and slightly contracting . the work out on the dvd be nice for a all around work out for the arm ; however I prefer to focus on my tricept ; & boy it be feel right away ; there be no next day tension in the arm , you feel it while do the exersize , but it be not uncomfortable ; actually it feel really good . not like be at the gym , when you be scream , or grunt , try to complete that last rep in pain . you go at you own pace , and whenever you want ; even take it to work , and do a couple arm crunch on you brake . the hand bar seem to be the perfect girth for a man , but could be a little narrower , I have small hand . tip : do not hold the bar too tight , because it will shimmy , and woddle all over the place . lightly , but securely , grip with you thumb , and index finger , with the rest of you finger wrap around the bar just enough , so it wont slide out of you hand . start to purchase 2 shake weight , because I know 2.5 pound be not enough weight , for I . but what they do not clarify in the listing , be that the dumbell have 2.5 lb . on each end . believe I , that be plenty of weight for a satisfying workout , that will not bulk up you arm .