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§ L · Exercises · ShouldersUpdated 6/2026

Landmine Single Arm Press

Builds shoulder strength and core stability. It carries over well to pressing movements in the gym and everyday pushing tasks.

Muscle group
Shoulders
Equipment
Barbell
Exercise type
Compound
Technique
Moderate technique
One side at a time

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
TricepsChest

How to perform

§ 02 · Steps
  1. 01

    Set up at the end of the landmine bar in a half-kneeling or split stance, with your free hand supported at your side and your chest up.

  2. 02

    Grip the end of the bar with one hand in front of your shoulder, keeping your wrist neutral and your elbow slightly in front of your torso.

  3. 03

    Brace your core and keep your hips and sides level without rotating.

  4. 04

    Press the bar up and forward along the landmine's arc until your elbow is fully extended under control, keeping your shoulder down without shrugging.

  5. 05

    Lower the bar back to the starting position under control, keeping the movement continuous without arching your lower back.

Beginner's guide

§ 03 · Guide
What it works

Builds shoulder strength and core stability. It carries over well to pressing movements in the gym and everyday pushing tasks.

What it should feel like

You should feel it in your shoulder, with some work in the upper chest and core. It should not be felt in your lower back or wrist.

Most common mistake

A common mistake is arching the lower back or twisting the torso. Brace your core and keep your elbow under the bar throughout the press.

How to get started at the gym

§ 04 · SisuLift

Landmine Single Arm Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your wrist straight and your elbow under the bar throughout the press. If your lower back arches, brace your core more firmly and reduce the range of motion.

The landmine single arm press loads the shoulder at a shoulder-friendly angle and helps develop unilateral control of torso rotation.

More exercises: Shoulders

§ 06 · Same muscles

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