Dumbbell Single-Arm Z Press
The Z press with one dumbbell; the load on one side tries to bend the trunk sideways, and the trunk refuses.
How to do it
Setup
Seated on the floor, legs straight, one bell at the shoulder, the free arm out to the side or on the thigh.
Steps
- Press the bell up to a straight arm.
- Keep the shoulders level; do not lean away.
- Lower to the shoulder; switch arms after the set.
Common mistakes
Leaning away from the bell: the trunk stays upright; lighter bell. Free side collapsing: brace it as hard as the working side. Pressing in front of the shoulder: finish over the joint.
Breathing
Inhale down, exhale pressing.
