Dumbbell Z Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Sit on the floor with the legs straight out in front and slightly apart, a dumbbell beside each hip.
- Sit tall over the hips and bring the dumbbells to the shoulders, palms facing forward.
- Brace the trunk and press both dumbbells overhead until the arms are straight.
- Lower them under control back to the shoulders without leaning back.
FORM TIPS
- There is no back pad and no leg drive, so the trunk has to hold you upright. If you cannot sit tall with the legs straight, sit on a plate rather than rounding the low back.
- Finish the set by lowering the dumbbells to the floor beside the hips.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.