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How to do the Landmine Kneeling Press Single Arm

Primary: Shoulders · also works Triceps, Core, Obliques, Chest.

The Landmine Kneeling Press Single Arm is an intermediate-level compound exercise primarily targeting the shoulder muscles. This exercise is performed using a landmine setup and a barbell while in a kneeling position, which engages the core to maintain balance and stability. It's an effective workout for enhancing shoulder strength and stability while also working secondary muscles including the triceps, abs, obliques, and chest.

Demo video: Landmine Kneeling Press Single Arm · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Set up a barbell into a landmine fixture.

  2. 2

    Kneel on one knee with the other leg bent in front, maintaining an upright torso.

  3. 3

    Hold the end of the barbell with one hand at shoulder height, then press upward until the arm is fully extended.

  4. 4

    Slowly lower the barbell back to the starting position.

Coaching cues

  • Maintain a tight core throughout the exercise to ensure proper balance.
  • Keep your back straight and avoid leaning forward or backward.
  • Control the movement both on the way up and down to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 6–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Landmine Kneeling Press Single Arm alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Landmine PressBarbell · beginner Overhead PressBarbell · intermediate Push PressBarbell · advanced Landmine Kneeling Press Double ArmBarbell · intermediate Landmine Press Single ArmBarbell · intermediate Landmine ThrusterBarbell · intermediate

Frequently asked questions

What muscles does the Landmine Kneeling Press Single Arm work?

Primary: Shoulders. Secondary: Shoulders, Triceps, Core, Obliques, Chest

How many sets and reps of Landmine Kneeling Press Single Arm should I do?

For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Landmine Kneeling Press Single Arm?

Same movement pattern, different equipment: Landmine Press, Overhead Press, Push Press, Landmine Kneeling Press Double Arm, Landmine Press Single Arm, Landmine Thruster.

Is the Landmine Kneeling Press Single Arm good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.