# Dumbbell Strength & Skill Progression

Build foundational muscle and master new movements using your dumbbells.

## Upper Body Strength Basics

You'll work through controlled presses and rows to start building real upper-body strength — great form now means bigger gains later.

### Warm-Up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × Warmup Activity Progression _(progression — pick your level)_

### Main

- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pullup Progression _(progression — pick your level)_
- 2 × 10 Shoulder Press - Dumbbell
- 2 × 10 Bicep Curl - Dumbbell
- 2 × 10 Dead Bug

### Cool-Down

- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead