Dumbbell Z Press

Learn how to do Dumbbell Z Press with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5 Shoulders TricepsTrapsDeep Core Dumbbells

Dumbbell Z Press is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Traps, Deep Core. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Dumbbell Z Press

Seated on the floor with legs extended, the Dumbbell Z Press is a strict overhead press that removes leg drive and back support, putting the focus on shoulder strength and core stability.


Instructions:


• Sit tall on the floor with legs straight and feet flexed; hold a dumbbell at each shoulder with a neutral grip and vertical forearms.
• Brace your abs and glutes, keep ribs down and spine neutral.
• Press the dumbbells overhead until arms are straight and biceps line up with your ears, don’t shrug.
• Pause briefly at the top while keeping your core tight.
• Lower the dumbbells under control to shoulder height without leaning back or bending the knees.


Common mistakes:


• Overarching the lower back and flaring the ribs.
• Leaning back or using momentum.
• Shrugging the shoulders toward the ears.
• Letting wrists collapse or elbows drift out of vertical alignment.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleTrapsSecondary muscleAbs
EquipmentDumbbells

Calorie Calculator

MET 5
Estimated burn
180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell Z Press

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Traps, Deep Core
MET value
5
Calories (30 min, 70 kg)
≈ 180 cal
Video quality
4K with male and female demonstrations

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Barbell Front Raise.
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Barbell Overhead Press
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FAQ: Dumbbell Z Press

What muscles does Dumbbell Z Press work?

Dumbbell Z Press primarily targets the Shoulders, with secondary engagement of the Triceps, Traps, Deep Core.

How do you do Dumbbell Z Press correctly?

Seated on the floor with legs extended, the Dumbbell Z Press is a strict overhead press that removes leg drive and back support, putting the focus on...

Is Dumbbell Z Press good for beginners?

Dumbbell Z Press has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell Z Press?

Dumbbell Z Press requires: Dumbbells.

What are the benefits of Dumbbell Z Press?

Dumbbell Z Press strengthens the Shoulders, engages the Triceps and Traps and Deep Core, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell Z Press?

Similar exercises to Dumbbell Z Press include Arm Circles – Small to Large, Barbell Front Raise., Barbell Overhead Press, Barbell Upright Row. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell Z Press better than Arm Circles – Small to Large?

Both Dumbbell Z Press and Arm Circles – Small to Large target the Shoulders. Dumbbell Z Press uses Dumbbells, while Arm Circles – Small to Large offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Arm Circles – Small to Large
MET 2.5

Arm Circles – Small to Large

  • No equipment
Barbell Front Raise.
MET 3.5

Barbell Front Raise.

  • Short bar
  • Olympic Barbell
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar
Barbell Upright Row
MET 4.5

Barbell Upright Row

  • Short bar
EZ Bar Upright Row
MET 4

EZ Bar Upright Row

  • EZ Bar

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