What is Standing One-Arm Landmine Press?

The standing one-arm landmine press is a highly effective unilateral shoulder exercise that uses a barbell anchored in a landmine attachment (or wedged in a corner). Unlike traditional overhead presses, it follows a natural arc path, making it joint-friendly while building serious shoulder strength, core stability, and full-body power. Perfect for beginners and advanced lifters alike, this move targets the deltoids, triceps, and upper chest with minimal stress on the shoulders.

Why Do the Standing One-Arm Landmine Press?

This exercise stands out for several game-changing reasons:

Builds stronger, bigger shoulders – Focuses on the front and side delts for that capped-shoulder look.
Fixes muscle imbalances – Training one side at a time ensures your weaker arm catches up.
Improves core stability and anti-rotation strength – Your abs and obliques work hard to prevent twisting.
Joint-friendly overhead pressing – The angled path reduces shoulder strain compared to strict barbell presses.
Boosts athletic performance – Great for sports requiring explosive pushing power (boxing, football, etc.).
Versatile and accessible – Needs only a barbell and landmine setup; easy to load progressively.

How to Do the Standing One-Arm Landmine Press (Step-by-Step)

Load one end of a barbell and secure it in a landmine attachment (or corner with a towel).
Stand with feet shoulder-width apart, core braced, holding the loaded end with one hand at shoulder height (elbow tucked).
Position the bar so it’s in front of the working shoulder, palm facing inward (semi-pronated grip).
Press the bar upward and slightly forward in an arc until your arm is fully extended (but not locked).
Lower the bar slowly back to the starting position with control.
Complete all reps on one side, then switch arms.

Pro Tips: Keep your core tight, avoid leaning sideways, and exhale on the press. Start light to master the arc path!

Sets and Reps Recommendations

For best results:

Strength: 3–5 sets of 4–6 reps per arm (heavy weight, 2–3 min rest)
Hypertrophy (muscle growth): 3–4 sets of 8–12 reps per arm (moderate weight, 60–90 sec rest)
Endurance: 2–3 sets of 15–20 reps per arm (lighter weight)
Add it 1–2 times per week in your push or shoulder workout.

FAQ (Frequently Asked Questions)

1. Is the standing one-arm landmine press better than dumbbell shoulder press?

Answer: It’s often better for people with shoulder issues because of the natural arc path and reduced joint stress. It also forces more core engagement and fixes imbalances more effectively.

2. Can beginners do the standing one-arm landmine press?

Answer: Absolutely! Start with an empty barbell to learn the movement. It’s safer and more forgiving than strict overhead presses, making it beginner-friendly.

3. What muscles does this exercise work?

Answer: Primary: front and side deltoids, triceps. Secondary: upper chest, core (abs, obliques), serratus anterior, and stabilizing muscles in the back.

4. Do I need a landmine attachment?

Answer: No! Wedge the bar in a corner with a towel for padding, or use a T-bar row handle. It works just as well at home or any gym.

5. Can I do it seated instead of standing?

Answer: Yes, a seated version reduces core demand and lets you focus purely on shoulders, but standing gives better full-body benefits and calorie burn.

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Written by Fitness Goal 4U

Transform Fitness and Achieve Wellness Today

Fitness Goal 4U is a passionate fitness writer dedicated to promoting a healthy lifestyle through balanced workouts, mindful nutrition, and positive living. With years of experience in the fitness industry, aim to inspire readers to achieve their fitness goals and live healthier lives.