Dumbbell Single Arm Z Press

Muscles worked

Setup

1. Sit on the floor with your legs extended straight in front of you in a wide 'V' shape.
2. Hold a dumbbell in one hand at shoulder height in a neutral or slightly tucked front-rack position.
3. Sit tall on your sit-bones with a neutral spine and your non-working arm extended to the side for balance.
4. Flex your quads and pull your toes toward your shins to create a stable lower-body anchor.

How to do it

1. Inhale deeply and brace your core, ensuring your torso is perfectly vertical with no backward lean.
2. Exhale as you press the dumbbell directly overhead until your elbow is fully locked out and your arm is in line with your ear.
3. Inhale as you lower the dumbbell under control back to the starting rack position at the shoulder.
4. Maintain a controlled 2-0-2 tempo, focusing on keeping the torso stationary throughout the movement.

Form checklist

• Keep your heels glued to the floor at all times.
• Avoid leaning back or arching the lower back as the weight goes up.
• Keep the working elbow slightly in front of the shoulder, not flared out to the side.
• Ensure the head stays neutral; do not crane the neck forward.

Pro tips

• Think about 'growing taller' as you press the weight up to engage the deep stabilizers of the spine.
• Squeeze the handle of the dumbbell tightly to increase shoulder stability through irradiation.

Make it harder

• Bring your legs together in front of you to significantly reduce your base of support and increase the core challenge.
• Perform the movement with a kettlebell in the 'bottoms-up' position to challenge grip and rotator cuff stability.

Frequently asked

What muscles does the dumbbell single arm z press work?

The dumbbell single arm z press primarily targets the deltoids, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell single arm z press?

The dumbbell single arm z press uses dumbbell.

Is the dumbbell single arm z press good for beginners?

The dumbbell single arm z press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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