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How to do the Landmine Press Single Arm

Primary: Shoulders · also works Triceps, Upper Back, Chest.

The Landmine Press Single Arm is an effective strength exercise primarily targeting the shoulders, while also engaging the triceps, upper back, and chest. This exercise involves pressing a barbell that is anchored at one end in a landmine attachment, making it great for developing unilateral strength, stability, and coordination. It is particularly useful for improving shoulder mobility and strength.

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

Step by step

  1. 1

    Position the barbell in a landmine attachment securely.

  2. 2

    Stand with your feet shoulder-width apart, holding the barbell at chest level with one hand.

  3. 3

    Press the barbell upwards until your arm is fully extended, pausing at the top.

  4. 4

    Slowly lower the barbell back to the starting position.

  5. 5

    Complete the desired number of repetitions and switch to the other arm.

Coaching cues

  • Keep your core engaged throughout the exercise to maintain balance.
  • Use a controlled motion to press and lower the barbell for maximum effectiveness.
  • Make sure to warm up your shoulders and upper body before performing the exercise.

Sets, reps and where it fits

Muscle

3–4 × 8–12

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 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 Kneeling Press Single ArmBarbell · intermediate Landmine ThrusterBarbell · intermediate

Frequently asked questions

What muscles does the Landmine Press Single Arm work?

Primary: Shoulders. Secondary: Shoulders, Triceps, Upper Back, Chest

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

For muscle: 3–4 sets of 8–12 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 Press Single Arm?

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

Is the Landmine 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.