Single-Arm Shoulder Landmine Press
Build shoulder strength and stability with the Single-Arm Landmine Press! A challenging unilateral exercise for balanced muscle development.
The Single-Arm Shoulder Landmine Press is a compound exercise that mainly works the shoulders, with help from the triceps. You'll need: barbell, landmine attachment and weight plates.
Required Equipment
Single-Arm Shoulder Landmine Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Side Shoulder (lateral deltoid); Triceps (triceps brachii)
Single-Arm Shoulder Landmine Press Variations and Alternatives
How to do the Single-Arm Shoulder Landmine Press
Stand facing the landmine anchor with your feet shoulder-width apart and core engaged.
Hold the end of the barbell at one shoulder with your elbow tucked close to your body.
Press the barbell upward and forward in a smooth arc until your arm is fully extended overhead.
Pause briefly at the top while keeping your shoulder stable and torso upright.
Lower the barbell back to your starting shoulder position in a slow and controlled motion.
Single-Arm Shoulder Landmine Press FAQs
What muscles does the Single-Arm Shoulder Landmine Press work?
The Single-Arm Shoulder Landmine Press mainly works the shoulders, with help from the triceps. The main muscles are the anterior deltoid.
What equipment do you need for the Single-Arm Shoulder Landmine Press?
Barbell, landmine attachment and weight plates.
Is the Single-Arm Shoulder Landmine Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Arm Shoulder Landmine Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Single-Arm Shoulder Landmine Press variations and alternatives?
Similar exercises include the Alternating Kneeling Overhead Landmine Press, Shoulder Landmine to Press, Lever Decline Single-Arm Chest Press and Lever Lateral Raise.
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