Shoulders · Dumbbell
Dumbbell Alternate Z-Press
How to do the dumbbell alternate z-press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the floor with your legs extended straight and a dumbbell at each shoulder. Brace your core hard and press one dumbbell overhead until the arm locks out, lower it back to your shoulder, then press the other side, alternating each rep.
- 1Shoulders and triceps doing the work with no help from your legs
- 2Abs and trunk bracing hard to keep you upright
- 3One arm locking out by your ear while the other resets
Common mistakes
- Leaning back or flaring your ribs to press
- Letting the dumbbell drift forward or the elbow flare wide
- Shrugging your shoulders up toward your neck
Muscles worked
The dumbbell alternate z-press mainly works the front delts, triceps, upper abs, and side delts, with the lower abs, forearms, upper chest, upper traps, and obliques assisting.
- Front DeltsPrimary
- TricepsPrimary
- Upper AbsPrimary
- Side DeltsPrimary
- Lower AbsSupport
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- ObliquesSupport
- Lower TrapsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell alternate z-press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.