Dumbbells are free weights you can lift with one hand. They're affordable and easy to use and store. And they can help build muscle strength in a matter of weeks. Here are some exercises using dumbbells designed to bulk up your shoulders and chest.
Lateral raises — With feet slightly more than shoulder-width apart and holding weights, lift arms gently out to the side (making a cross), no higher than shoulder level. Return to starting position.
Shoulder press — Standing (as above), raise weights to shoulders, then gently extend arms so the weights are over your head and slightly in front of you. Keep elbows slightly bent. Return to starting position.
Chest fly — Lie on the floor with your knees bent, feet flat, weights in each hand and arms out to each side at shoulder level (making a cross). With palms face up bring arms together directly overhead, elbows slightly bent. Bring them down slowly until elbows touch the floor.
Start with 3- or 5-pound dumbbells. Do each movement 15-20 times (called repetitions); 3 sessions a week on alternate days for the first 2 weeks. By the last "rep" you should feel tired. To progress, do more sets or reps with the same amount of weight, or increase your weight.
Warm up and stretch for 5-10 minutes before you start to increase heart rate gradually and prepare your muscles for work. Consult your provider before significantly increasing your physical activity.