Dumbbell Z Press
Sit on the floor with your legs extended straight in front of you and your torso fully upright, holding a dumbbell in each hand at shoulder height. With no back support, brace your core and press both dumbbells overhead until your arms are fully extended. Lower them under control back to shoulder level without leaning back or rounding. The seated-on-floor position removes any leg drive and forces strict shoulder strength and core stability.
How it is executed
- Sit on the floor with your legs extended straight in front of you and your torso fully upright, holding a dumbbell in each hand at shoulder height.
- With no back support, brace your core and press both dumbbells overhead until your arms are fully extended.
- Lower them under control back to shoulder level without leaning back or rounding.
- The seated-on-floor position removes any leg drive and forces strict shoulder strength and core stability.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Dumbbell
- Movement pattern
- Push
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
