Here are four dumbbell exercises that can help get your body up to speed, as per fitness blog FitSugar.

Bent over dumbbell back row
The purpose: Trains the rhomboids, the muscles in your upper back that connect your shoulder blades to your spine, giving you a sleek back and better posture.

1. Position your right knee and right hand on a bench so your back is parallel to the floor. Your left leg should be on the ground, and let your left hand hang straight down -- perpendicular to your body -- holding the dumbbell.
2. Using your left arm, lift the dumbbell straight up to torso level. Be sure to keep your elbow in and pointed upward.
3. Slowly lower the weight back to the starting position to complete one rep. Do three sets of 12 reps on each side.