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1 Arm DB Z Press – Upper Back/Shoulder Strength

Shoulders and upper back stability are needed to help with posture, ease of arm positions, and prevent injuries. This move will engage your core, lower back muscles, and of course the upper back we want to strengthen!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

This move will really help if you have difficulty with posture as it works the length of the spine, improves scapular mobility, and upper back strength. This is especially important for our dancers! Share with anyone you think needs or will enjoy this move!

Start seated with legs wide for stability & DB in one hand. Starting at your shoulder with elbow in front, under control press up towards ear. Allow your arm to externally rotate as comfortable.

If you get any pinching in the shoulder don’t aim quite as high/back with the upper arm. If that doesn’t help leave a comment for some good alternatives!

We recommend starting relatively light (5-10lbs) and perfecting the shoulder blade upward rotation/full range of movement at top, for 8-16 reps. As you feel able, increase the weight so you can’t do more than 12, but can at least do 6. Can increase difficulty with holds at top (5 secs) or taking 3-5 secs to lower from the top.

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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