The Dumbbell Z Press is an exercise that involves sitting on the floor with your legs straight out in front of you and pressing dumbbells overhead in a Z-shaped pattern. This exercise targets the shoulders, triceps, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the shoulders, triceps, and core muscles
- Improves shoulder mobility and stability
- Helps to correct imbalances between the left and right sides of the body
- Can be done with a relatively light weight, making it accessible for beginners
- Engages the core muscles for added stability and strength
How to perform
- Start by sitting on the floor with your legs straight out in front of you and a dumbbell in each hand.
- Bend your knees and place your feet flat on the floor, bringing your heels close to your glutes.
- Bring the dumbbells up to your shoulders, with your palms facing each other and your elbows pointing forward.
- Press the dumbbells up and slightly back, so that they are directly above your shoulders and your arms are straight.
- Lower the dumbbells back down to your shoulders, keeping your elbows pointed forward and your core engaged.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Triceps
Primary
Upper Back
Primary
Abs
Secondary
Lower Back
Secondary