Barbell Single-Arm Landmine Press
Auto DetectedUnilateral overhead press using a landmine attachment that targets anterior and lateral deltoids for shoulder strength and scapular stability; suitable for addressing imbalances and shoulder-friendly training.
About Exercise
Equipment
Barbell, Others
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Chest
6/10Upper Chest
Traps
5/10Upper Traps
Abs
4/10Obliques
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Secure one end of the barbell in a landmine attachment and load the free end with plates. Stand facing it in a staggered stance with opposite foot forward.
- Grip bar at shoulder height with neutral grip, elbow tucked.
- Brace core and keep spine neutral, non-pressing hand on ribcage.
- Press bar upward and forward along natural arc.
- Fully extend arm overhead without locking elbow.
- Lower bar controlled to starting position.
- Repeat reps, then switch sides.
Coaching Tips
Form Cues
- Press and reach
- Core braced tight
- Elbow stays tucked
- Resist torso rotation
- Follow bar arc
Breathing
Inhale during descent, exhale as you press up while bracing core.
Tempo
2-1-1
Range of Motion
Lower until elbow forms 90-degree angle at shoulder height; press to full arm extension overhead following arc.
Safety
Safety Notes
- Start with unloaded bar
- Avoid shoulder strain by following arc
- Do not lock elbows aggressively
- Consult if shoulder issues present
Spotting
Spot from side or behind; assist descent if overloaded. Use collars on bar for safety.
Common Mistakes
- Torso rotates toward load
- Elbow flares out
- Lower back arches
- Momentum drives press
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility for press
Build Up First
- Master basic overhead press form
- Core bracing competency
Also known as
Single-Arm Landmine Press, One-Arm Landmine Shoulder Press, Landmine Unilateral Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Double-Arm Landmine Press
Barbell, Others
Shoulders
Barbell Landmine Double Arm Squat Press
Barbell
Quads, Shoulders
Barbell Single-Arm Landmine Row
Barbell, Others
Lats
Barbell Landmine Rotational Press
Barbell, Others
Shoulders
Single-Arm Landmine Press with Resistance Band
Barbell, Bands
Shoulders
Barbell Landmine Row
Barbell
Lats
Barbell Z Press
Barbell, Squat Rack
Shoulders
Barbell JM Press
Barbell, Flat Bench
Triceps
Barbell Pin Press
Barbell, Squat Rack
Triceps
Barbell Push Press
Barbell
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
