Z推举 – 单臂哑铃

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.