The video features a man in a blue shirt and black pants performing a series of exercises with a dumbbell. He starts by bending over and lifting the dumbbell to his side, then standing up and lifting it over his head. He repeats this motion several times, alternating between lifting the dumbbell to his side and over his head. The man is standing on a black mat, and the background is white. The dumbbell appears to be of medium size and is black in color. The man's movements are controlled and deliberate, indicating a focus on form and technique.