Alternating Dumbbell Z-Press
Build serious shoulder strength with this challenging seated press. Requires core stability and controlled movements!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the ground with your legs extended straight in front of you.
2. Hold a dumbbell in each hand at shoulder level with your palms facing forward and elbows bent.
3. Press one dumbbell vertically upward until your arm is fully extended over your shoulder while keeping your core engaged and your back straight.
4. Lower the dumbbell back to the starting position at your shoulder in a controlled motion.
5. Alternate by pressing the other dumbbell up while maintaining good posture.
6. Continue alternating arms for the desired number of repetitions, ensuring smooth and controlled movements throughout.
7. Perform the required number of sets, maintaining proper form to avoid injury and maximize the effectiveness of the exercise.
- Keep your core tight throughout the movement to provide stability.
- Avoid jerking or using momentum to press the weight; the motion should come from your shoulder and arm muscles.
- Make sure your butt stays grounded and you're not leaning backward as you press the weights overhead.
- If you find this exercise too challenging, you can reduce the weight or perform the Z Press with both arms pressing simultaneously rather than alternating.
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