Dumbbell Z Press

A dumbbell Z press is a shoulder press from a seated L-sit position where the legs are straight out. This requires you to flex your legs, hips, low back and abs in order to prevent your back from rounding. Start with both dumbbells on your lap. Flip the dumbbell into a front racked position with your elbows out but not all the way flared. Keeping your torso straight and your abs tight, press the dumbbells to the ceiling by punching the fists straight up. The dumbbells should be in line with your head or slightly behind your head at the top depending on your shoulder mobility. Pause for a split second at the top to confirm your balance before lowering the weights in front of your face to about shoulder height. When you are done with your repetitions lower the weights to the ground next to you.

Trainer Tips: The first variation shown with the legs straight out in front requires a lot of hip and spine mobility to perform properly. If this is too difficult and the back starts to round, bring the legs out wider. If you are still rounding here you can perform these with the back against a wall or a bench as tactile feedback. You don’t want to be completely reliant on the back support, it should be used as a form reminder.