Single Arm Landmine Press (Barbell)
Complete guide to Single Arm Landmine Press (Barbell). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Single Arm Landmine Press (Barbell)
Load one end of a barbell into a landmine attachment and grab the other end with one hand at shoulder height.
Stand tall with your feet shoulder-width apart and a slight stagger for balance.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar upward and forward in an arc until your arm is fully extended and exhale.
Slowly lower the bar back to your shoulder and breathe in.
Once finished training one side, do the same number of reps with your other arm.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |