Dumbbell Z Press Exercise Guide
Exercise Profile
- Target
- Deltoid Anterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Anterior
- Secondary Muscles
- Serratus Anterior, Triceps Brachii, Deltoid Lateral, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Dumbbell Z-Press
How to: Dumbbell Z Press
- Sit on the floor with your legs straight out in front of you.
- Hold a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core and press the weights overhead until your arms are fully extended.
- Lower the weights back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not maintaining a straight back.
- Using momentum to lift the weights instead of controlled motion.
- Allowing elbows to drop below shoulder level.
Modifications
- Perform with lighter weights or resistance bands.
- Sit on a stability ball to help with balance.
Tips
- Keep your back straight and engaged to support your spine.
- Control the weights throughout the movement to maximize tension.
- Ensure your shoulders are relaxed and not creeping up towards your ears.
Dumbbell Z Press Alternatives
Tags
shoulders
strength
dumbbells
deltoid
upper body
fitness