Z Press – Dumbbell

  1. Sit down on the ground, legs extended in front of you and spaced apart for stability.
  2. Hold a dumbbell in each hand at shoulder height, palms facing forward.
  3. Plant your heels firmly on the ground and brace your core.
  4. Press the dumbbells vertically overhead, fully extending your arms without locking your elbows.
  5. Pause briefly at the top of the movement.
  6. Lower the dumbbells back to the starting position at shoulder height in a controlled manner.
  7. Repeat for the desired number of repetitions.
Notes

Maintain core tension throughout the exercise to prevent arching your back or leaning back too far.

Primary Muscles

  • Shoulder - Front
  • Shoulder - Side

Secondary Muscles

  • Abdominal
  • Lower Back
  • Shoulder - Back
  • Tricep

Results

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Date Reps Resis. RPE

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