Z Press – One Arm Dumbbell

Learn how to do Z Press – One Arm Dumbbell with proper form. Watch the 4K video, 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 70kg person burns approximately 193 calories 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 Worked by Z Press – One Arm Dumbbell

Primary Shoulders
Secondary
TricepsDeep CoreChest

Equipment

  • Dumbbells

Calories Burned Doing Z Press – One Arm Dumbbell

Calorie Calculator

MET 5.5
Estimated burn
193 calories

Calories = 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, 70kg)
≈ 193 cal
Video quality
4K with male and female demonstrations

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.

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.

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.

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. Choose based on your available equipment and training goals.

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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