To use EZ DIP BELT Dumbbell for Back Workouts, Weighted Dips, or Chest Training, just wrap belt around waist. Snap the Airplane Buckle shut. Tug strap and snug. EZ DIP BELT is now ready to load. Next drop dumbbell into Hook and adjust chain to desired load elevation. EZ DIP BELT Dumbbell is locked & loaded for a super fast Bodybuilder or CrossFit Workout. Just remember NOT to fully straighten elbows at top of Triceps Dip movement, nor dip below elbows at ninety degrees. This will ensure maximum strengthening benefit with reduced chance of injury to shoulder joints. If weighted chest training be warned excessive lowering inertia may injure shoulder rotator cuffs. Resist the negative or lowering portion of Pectoral Dips.Taking 2-3 seconds to reach bottom before reversing direction with a controlled push. When using EZ DIP for Pull-Ups, play it safe and don’t overextend shoulder joints under pull. Always maintain tension to make the most of the EZ DIP BELT Dumbbell Pull Up workouts. EZ DIP BELT ‘Dumbbell comes complete with Belt, Dumbbell Hook, and Chain. Plus a Lifetime Replacement Warranty!