Video Coming Soon
We're working on adding video demonstrations for this exercise.
Single-Arm Landmine Press with Resistance Band
Unilateral overhead press using landmine-anchored barbell and resistance band that targets shoulders, upper chest, and core to build strength, stability, and correct imbalances; shoulder-friendly with arc path.
About Exercise
Equipment
Barbell, Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Chest
Secondary Muscles
Traps
Popularity Score
5
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
Chest
8/10Upper Chest
Triceps
7/10Lateral Head
Obliques
6/10External Obliques
Traps
5/10Upper Traps
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure barbell end in landmine attachment or corner. Loop resistance band around barbell sleeve and step on it with same-side foot; grip bar at shoulder height with neutral grip in staggered stance.
- Engage core and brace torso.
- Press bar up and forward along arc path, extending arm fully without locking elbow.
- Keep elbow tucked and avoid torso rotation.
- Lower bar controllably to shoulder height, resisting band tension.
- Switch sides after reps.
- Maintain square hips and stable base.
Coaching Tips
Form Cues
- Tuck elbow in
- Brace core tight
- Follow arc path
- Resist rotation
- Stay upright
Breathing
Inhale during lowering phase; exhale as you press upward while bracing core.
Tempo
2-1-1
Range of Motion
From bar at shoulder height with elbow tucked, press to full arm extension along diagonal arc without hyperextension at top.
Safety
Safety Notes
- Start light to master form
- Secure landmine setup firmly
- Avoid if acute shoulder pain
- Control eccentric against band
- Keep slight elbow bend at top
Spotting
Not typically needed; use light loads or safeties if progressing heavy.
Common Mistakes
- Leaning back for momentum
- Flaring elbow outward
- Twisting torso
- Overloading without control
- Pressing straight overhead
When to Avoid
- Acute shoulder impingement
- Lower back instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Hip mobility for staggered stance
Build Up First
- Basic overhead press form
- Core bracing competency
Also known as
Banded Single-Arm Landmine Press, Single-Arm Banded Landmine Shoulder Press, Landmine One-Arm Press with Band
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Single-Arm Landmine Press
Barbell, Others
Shoulders
Resistance Band Single-Arm Chest Press
Bands
Chest
Resistance Band Single-Arm Overhead Press
Bands
Shoulders
Resistance Band Single-Arm Chest Fly
Bands
Chest
Resistance Band Single-Arm Upright Row
Bands
Shoulders
Barbell Double-Arm Landmine Press
Barbell, Others
Shoulders
Resistance Band Single-Arm Incline Chest Press
Bands
Chest
Resistance Band Squat to Press
Bands
Quads, Shoulders
Resistance Band Shoulder Press
Bands
Shoulders
Resistance Band Y-Fly
Bands
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
