Shoulders · Landmine
Landmine Kneeling One Arm Shoulder Press
How to do the landmine kneeling one arm shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Kneel on both knees facing a landmine bar and hold the end of the bar at shoulder height with one hand. Brace your core and glutes, then press the bar up and slightly forward until your arm is extended, and lower it back to your shoulder under control.
- 1Feel your front delt and triceps drive the bar up along its arc
- 2Squeeze your glutes and brace your core to keep your torso upright
- 3Keep your wrist firm and the bar tracking smoothly on the press path
Common mistakes
- Do not lean back or arch your lower back to push the bar up
- Avoid twisting your torso open as you press
- Do not let your hips sag or your working shoulder shrug toward your ear
Muscles worked
The landmine kneeling one arm shoulder press mainly works the front delts, with the triceps, lower abs, obliques, side delts, upper chest, upper traps, upper abs, and glutes assisting.
- Front DeltsPrimary
- TricepsSupport
- Lower AbsSupport
- ObliquesSupport
- Side DeltsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- GlutesSupport
- ForearmsMinor
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
Kovo programs the landmine kneeling one arm shoulder press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.