As individuals age, muscle mass begins to diminish. Fortunately, however, incorporating a balanced strength-training routine into your fitness regimen replaces muscle mass and can have numerous benefits for the entire body. Dumbbells -- small, one-handed free weights available in many sizes -- are an excellent tool for building muscle, and their use can be implemented in any strength-training routine. Dumbbells can be used to perform exercises that work nearly all parts of the body, including the chest, arms and legs.
Flat Chest Presses
This particular movement, while often performed with a full-sized barbell, can be very effective when using two dumbbells and is a staple of any chest-building workout routine. To perform a chest press, lie flat on a weight bench or floor holding one dumbbell in each hand. Simultaneously raise both dumbbells into the air above you, straightening the arms and locking the elbows, before bringing them back down again. Repeat this movement for eight to 10 repetitions. This exercise can also be performed to slightly different effect by adjusting the incline of the weight bench.
Flat Chest Flies
Another chest exercise, this movement is performed by lying on a bench or floor and extending both arms out to the side perpendicular with your torso. Raise the dumbbells into the air above you until they meet, keeping your arms straight during the entire movement, and repeat for eight to 10 repetitions. Like chest presses, this movement can also be modified by inclining the bench upon which you are lying.
Lunges
While this exercise can be performed without weights, the addition of dumbbells increases resistance and makes the exercise more effective. To perform a lunge, stand straight and hold both dumbbells at your sides. Extend one leg behind you and the other in front of you, and then lower your body toward the ground, keeping your back straight, so the front upper leg and back lower leg are parallel to the floor. Lunges are excellent exercises for working the lower body and strengthen a plethora of muscles including the legs, back, buttocks and abdominals.
One-Arm Dumbbell Row
An exercise that is great at developing the upper and middle back, the one-arm dumbbell row begins by positioning yourself on a weight bench with one arm and one leg supporting you and the front of your body parallel with the floor. Holding a dumbbell in your free hand, extend it toward the floor with the arm in a straightened, relaxed state. Then pull the arm up, keeping the biceps parallel with your body and bending the arm at the elbow. Be sure to extend the elbow just past the back, allowing for deep flexing of the back muscles.
Shoulder Presses
This exercise can be performed either in a seated or standing position, and as its name suggests, is excellent at working the shoulders. Perform a shoulder press by holding a dumbbell in each hand with the palms turned toward your body and your elbows tucked in close to your sides. Raise the dumbbells in the air above your head, straightening your arms and locking your elbows.
Curls
A movement with many variations, curls are excellent at developing the biceps and other muscles in the arms. Traditionally, curls are performed by standing or sitting with a dumbbell in one hand. Keeping the other arm static, raise the dumbbell toward your shoulder, bending it at the elbow but keeping the elbow at your side close to your body. Repeat this movement for eight to 10 repetitions before switching to the other side. Variations on this exercise include seated curls, preacher curls and concentration curls.
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