Reviewed exercise · intermediate

Single-Arm Dumbbell Z Press

A secondary vertical push movement for shoulders, triceps.

Equipment

dumbbells

Typical range

6–15 reps

Also trains

core

Set up

Sit on the floor with legs extended and hold one dumbbell at the shoulder.

Execute

Press overhead without leaning or rotating, then lower under control.

Return the dumbbell to the floor safely before changing sides.

Coaching cues

• Sit tall.
• Stay square through the press.

Common mistakes

• Forcing a seated position without adequate mobility.
• Leaning away from the load.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.