Z Press – One Arm Dumbbell

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

4K
MET 5.5 Shoulders TricepsDeep CoreChest Dumbbells

Z Press – One Arm Dumbbell is a Dumbbells exercise that primarily targets the Shoulders, with secondary activation of the Triceps, Deep Core, Chest. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Z Press – One Arm Dumbbell

A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm.


Instructions:


  • Sit on the floor with your legs extended straight in front of you.

  • Hold a dumbbell in one hand at shoulder height, palm facing forward.

  • Keep your torso upright and engage your core.

  • Press the dumbbell overhead until your arm is fully extended.

  • Lower back to the starting position with control.

  • Complete the desired reps on one side, then switch.


Common mistakes:


  • Leaning back excessively.

  • Letting the elbow flare too much.

  • Losing wrist alignment.

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Muscles & equipment

Primary muscleShouldersSecondary muscleTricepsSecondary muscleAbsSecondary muscleChest
EquipmentDumbbells

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

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

Quick Facts: Z Press – One Arm Dumbbell

Type
Dumbbells exercise
Primary muscle
Shoulders
Secondary muscles
Triceps, Deep Core, Chest
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

More Shoulders 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

  • No equipment
Barbell Overhead Press
MET 5

Barbell Overhead Press

  • Short bar

FAQ: Z Press – One Arm Dumbbell

What muscles does Z Press – One Arm Dumbbell work?

Z Press – One Arm Dumbbell primarily targets the Shoulders, with secondary engagement of the Triceps, Deep Core, Chest.

How do you do Z Press – One Arm Dumbbell correctly?

A seated overhead press performed from the floor, emphasizing shoulder strength, core stability, and balance by pressing with one arm. Instructions:...

Is Z Press – One Arm Dumbbell good for beginners?

Z Press – One Arm Dumbbell has a MET value of 5.5, 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 Z Press – One Arm Dumbbell?

Z Press – One Arm Dumbbell requires: Dumbbells.

What are the benefits of Z Press – One Arm Dumbbell?

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

What exercises are similar to Z Press – One Arm Dumbbell?

Similar exercises to Z Press – One Arm Dumbbell 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 Z Press – One Arm Dumbbell better than Arm Circles – Small to Large?

Both Z Press – One Arm Dumbbell and Arm Circles – Small to Large target the Shoulders. Z Press – One Arm Dumbbell 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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