Shoulders · Compound movement

Single-Arm Landmine Press

A compound exercise that targets the shoulders with secondary work in triceps, chest. Performed with barbell.

Primary muscle

Shoulders

Secondary muscles

Triceps, Chest

Equipment

Barbell

Difficulty

Intermediate

What is the Single-Arm Landmine Press?

The single-arm landmine press drives the free end of an anchored barbell up and away with one arm at a time. It keeps the shoulder-friendly arc of the landmine press but loads only one side, so the core has to resist rotation while the working shoulder presses. It is a great blend of comfortable overhead work and anti-rotation core training.

Muscles worked

Primary: Shoulders
The front and side deltoids of the working arm press the bar up the arc, flexing and abducting that shoulder from the front rack to lockout.
Secondary: Triceps, Chest
The triceps of the working arm extend the elbow to finish the press, and the upper chest assists on the incline-angled path.

How to perform the Single-Arm Landmine Press

  1. Anchor one end of the barbell and hold the free end at one shoulder with a single hand, palm facing inward.
  2. Set a staggered stance and brace hard, since pressing one side of a landmine adds a strong rotational demand.
  3. Keep the elbow in front of the body and the ribcage down as you begin the press.
  4. Press the bar up and forward along the landmine arc until the arm nearly extends, resisting any twist of the torso.
  5. The single-arm version trains anti-rotation and lets each shoulder work through its own honest range.
  6. Lower under control back to the shoulder, complete the reps on that side, then switch hands.

Suggested working range: 8–12 reps. Default progression: double progression.

Mechanics

A unilateral vertical-pattern press along a fixed arc: with one end of the bar anchored, one shoulder flexes and its elbow extends to press the free end up and away to lockout. As a compound it loads the delts, triceps, and upper chest of one side, and because the load is offset to one arm, the trunk has to resist twisting toward the bar throughout.

Form cues

  • •Hold the bar’s free end at one front shoulder and stand square, feet planted, before you press.
  • •Press up and forward along the arc while bracing the abs to stop the torso rotating toward the bar.
  • •Keep the hips and shoulders facing forward, and don’t let them turn to help the press.
  • •Lower under control to the shoulder, finish all reps on the weaker side, then match on the stronger.

Common mistakes

  • •Twisting the torso toward the bar to help the press instead of resisting the rotation.
  • •Letting the ribcage flare and the lower back arch under the one-sided load.
  • •Flaring the elbow away from the body and losing the arced landmine path.
  • •Dropping the bar quickly back to the shoulder rather than controlling the descent.

Variations & alternatives

  • •Two-arm landmine press: presses the bar with both hands for more total load and less rotation demand.
  • •Half-kneeling single-arm landmine press: takes the legs out and raises the anti-rotation core demand.
  • •Single-arm dumbbell overhead press: a free-weight one-arm press through a fuller overhead range.
  • •Neutral-grip dumbbell press: another shoulder-friendly press with palms facing in.
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Programming: sets, reps & when to use it

Run the single-arm landmine press as a primary or secondary shoulder builder in the library’s 8–12 rep range, pressing each side for equal reps. Lead with the weaker arm to even out imbalances, brace hard against the rotation the offset load creates, and expect lighter loads than the two-arm version. It’s an excellent pick when overhead pressing bothers your shoulders.

Frequently asked questions

How is the single-arm version different from a two-arm landmine press?

Loading only one arm forces the core to resist the bar twisting your torso, turning it into an anti-rotation exercise on top of the shoulder press. It also lets the weaker side work on its own to fix an imbalance. The cost is a lighter load and roughly double the sets since you press each side separately.

Should my torso stay square or rotate into the press?

Keep the hips and shoulders square and facing forward: the point is to resist the rotation, not use it. Letting the torso turn into the press throws the load onto momentum and the obliques instead of the delt, and defeats the anti-rotation benefit that makes the single-arm version worthwhile.

Use this exercise in a program

The Single-Arm Landmine Press fits naturally into hypertrophy and strength splits that prioritize shoulders volume.

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