Shoulders exercise
Single Arm Landmine Press
Single-arm press with the bar anchored at one end, easy on the shoulders.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentBarbell
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Shoulders
- Front delts
- Barbell
How to do the Single Arm Landmine Press
4 steps, in the order you do them.
- Stand facing the anchored bar and hold the end with one hand at shoulder height, feet in a split stance.
- With your core tight, press the bar up and forward until your arm is extended.
- Lower with control back to your shoulder.
- Finish your reps and switch sides.
Common Single Arm Landmine Press mistakes
What goes wrong most often when you do the Single Arm Landmine Press, and how to fix it.
Your torso rotates toward the pressing side.
Brace your abs and the glute of your back leg and press without turning your chest.
You press the bar straight up, like in a military press.
Press up and forward, following the natural arc of the anchored bar.
You hold the end of the bar with your elbow flared out to the side.
Hold the end with your palm facing in and your elbow pointing down and forward.
Alternatives to the Single Arm Landmine Press
They work the shoulders with other equipment, including options for training at home.
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Pike Push UpShoulders · Bodyweight
Frequently asked questions
What muscles does the Single Arm Landmine Press work?
The Single Arm Landmine Press works mainly the shoulders. It also works the front delts, the triceps, and the core.