Single Arm Landmine Shoulder Press
Also known as: landmine press
In SetGrip: Landmine Shoulder Press (Single Arm)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Unilateral (one arm at a time)
- Category
- Strength
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Because the bar pivots from the floor, the press travels up and forward on an arc instead of straight overhead, which suits lifters who cannot yet get a dumbbell vertically over their ears. Working one arm at a time adds a rotation-resisting job for your trunk. Stagger your stance with the opposite foot forward and the groove smooths out.
How to do the Single Arm Landmine Shoulder Press
- Adjust the seat height and position yourself on the machine with your back against the pad.
- Grasp the lever handle with one hand and position your elbow at a 90-degree angle.
- Press the lever upward until your arm is fully extended overhead.
- Pause for a moment at the top, then slowly lower the lever back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
Tip: Take a breath and brace before unracking, then press up and slightly back so the bar ends over the middle of the foot.
Muscles worked
Primary
Delts · Shoulders
The front and side delts drive the weight off the shoulders and should carry the load all the way to lockout; the burn builds across the whole shoulder cap.
Secondary
- Triceps — The triceps take over in the top half to lock the elbows, and a weak lockout usually means they need direct work.
- Upper Back
Common mistakes
- Leaning back into an incline — if the lower back arches hard, the chest is doing the work; squeeze the glutes, brace the abs and keep the ribs down.
- Pressing around the head — the bar should travel straight up, so pull the chin back to let it pass, then push the head through at the top.
- Stopping short of lockout — finish with the arms straight and the bar stacked over the shoulders and hips, shoulders shrugged slightly up at the top.
- Elbows drifting behind the bar — keep the elbows slightly in front of the bar at the bottom, with the wrists stacked straight above them.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 per side | 2–3 min |
| Muscle growth | 3–4 × 6–12 per side | 90–120 s |
| Endurance | 2–3 × 12–20 per side | 60 s |
Overhead presses go first in a shoulder session or second after bench in a push day. Superset them with a pulldown or pull-up for a vertical push and pull pair.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Single Arm Landmine Shoulder Press work?
The Single Arm Landmine Shoulder Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Single Arm Landmine Shoulder Press good for beginners?
Yes. The Single Arm Landmine Shoulder Press is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Landmine Shoulder Press?
If you cannot do the Single Arm Landmine Shoulder Press, try the Single Arm Opposite Arm Hold Dumbbell Shoulder Press, the Single Arm Dumbbell Shoulder Press or the Seated Dumbbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Landmine Shoulder Press, a sensible starting point is strength: 4–5 × 3–6 per side with 2–3 min rest; muscle growth: 3–4 × 6–12 per side with 90–120 s rest; endurance: 2–3 × 12–20 per side with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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