Dumbbell Z-Press
Test your shoulder strength & stability! The Dumbbell Z-Press is a challenging seated exercise that builds serious upper body power.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Sit down on the floor with your legs extended straight in front of you. If you find it difficult to sit with a straight back, you can sit on a slightly elevated surface.
2. Grip a pair of dumbbells with a neutral grip (palms facing each other) and position them at shoulder height with your elbows bent.
3. Brace your core, glutes, and legs to maintain a straight and stable upper body throughout the exercise.
4. Press the dumbbells vertically upwards towards the ceiling, fully extending your arms. Be careful to keep your wrists straight and strong.
5. Pause at the top of the movement for a moment, then slowly lower the dumbbells back to the starting position at shoulder height.
6. Keep your back straight and avoid leaning backward or overarching your spine during the press.
7. Repeat the movement for the desired number of repetitions and sets.
8. Ensure that the movement is controlled, especially on the descent, to avoid any strain on your shoulder joints.
Tips: - Make sure to warm up your shoulders properly before performing this exercise to avoid injury. - Start with a lighter weight to get accustomed to the movement and to ensure proper form before moving on to heavier dumbbells.
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