Smart Workout Diary

Single-Arm Landmine Press

A standing one-arm press with the free end of an anchored barbell. The arm presses upward and forward while the trunk resists rotation.

Demonstration

Single-Arm Landmine Press — demonstration 1
Single-Arm Landmine Press — demonstration 2

Instructions

  1. Secure one end of a barbell in a landmine attachment. Stand facing it and hold the free end at shoulder height with one hand.
  2. Brace your abdomen and press the bar upward and forward along its arc, extending your elbow without leaning backward.
  3. Lower the bar to your shoulder under control. Complete the repetitions, then switch arms.
Muscle Group
Front Delts
Other Muscle Groups
Upper Chest, Triceps, Abs
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Push, Anti-Rotation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Barbell, Other
Difficulty
Intermediate

Technique tips

  1. Keep your feet planted and your ribs over your pelvis; allow the shoulder blade to move naturally as you press.
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