Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Band Resistance Single Arm Standing Landmine Press Overview

The band resistance single arm landmine press is an exercise one would use to build the muscles of the shoulder. It will also indirectly target the muscles of the traps and triceps.

The band resistance single arm landmine press is unique in that it includes two alternative tools you’ll find in the gym, the resistance band and landmine. The resistance band will help provide constant tension during the exercise, amplifying resistance towards the top of the movement.

The landmine allows the bar to travel in a somewhat fixed plane of motion. And since the band resistance single arm landmine press is unilateral by nature, it will allow you to isolate each deltoid to a greater degree.

Band Resistance Single Arm Standing Landmine Press Instructions

  1. Wrap one end of a band around the end of the barbell and secure the other end underneath your foot.
  2. Assume a standing position with your spine neutral and feet shoulder width apart.
  3. Shoulder the barbell in one hand and place your other hand on your ribcage to monitor spinal positioning.
  4. Once the barbell is in place, take a deep breath and press to lockout by extending the elbow and flexing the shoulder.
  5. Slowly lower the barbell back to the starting position on your shoulder and repeat for the desired number of repetitions.

Band Resistance Single Arm Standing Landmine Press Tips

  1. Press with the contralateral arm compared to the knee in flexion (e.g. if your left leg is in flexion, the barbell should be in your right hand).
  2. Don’t allow the head to jut forward excessively.
  3. Drive the bicep to the ear and exhale as you press.
  4. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  5. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  6. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.
  7. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.
  8. Utilize a staggered stance to prevent yourself from overarching as you press.