Movement overview

The One-Arm Landmine Standing Shoulder Press is an effective exercise targeting the deltoids, triceps, and upper chest. It utilizes a landmine setup to provide a unique angle of resistance, enhancing shoulder stability and unilateral strength. This exercise is beneficial for improving shoulder mobility and core engagement.

Step-by-step cues

1. Position a barbell in a landmine attachment or securely wedge one end into a corner.
2. Stand with feet shoulder-width apart, holding the barbell with one hand at shoulder height, palm facing inward.
3. Engage your core and keep your torso upright throughout the movement.
4. Press the barbell upward by extending your arm fully, ensuring your elbow does not lock out.
5. Slowly lower the barbell back to the starting position with control.
6. Complete the desired number of repetitions on one side before switching to the other arm.

Technical tips

• Maintain a neutral spine and avoid leaning backward during the press.
• Focus on keeping your core tight to stabilize your body.
• Exhale as you press the barbell up and inhale as you lower it down.
• Start with a lighter weight to master the form before increasing resistance.
• Ensure your wrist remains straight and aligned with your forearm throughout the exercise.
• Perform the movement slowly to maximize muscle engagement and control.