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
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