Landmine Resistance Band One Arm Shoulder Press exercise animation (Male)

Landmine Resistance Band One Arm Shoulder Press

Target muscle
—
Equipment
Resistance Band
Body part
Shoulders
Type
Strength

The Landmine Resistance Band One Arm Shoulder Press is a unilateral shoulder exercise that uses a resistance band anchored at a low point to train the deltoids, triceps, and upper trapezius while challenging core stability. The angled pressing path mimics a landmine press pattern, reducing shoulder joint stress compared to a strict overhead press. It is well suited for building pressing strength, shoulder stability, and correcting side-to-side imbalances.

How to do the Landmine Resistance Band One Arm Shoulder Press

  1. 1Anchor a resistance band securely at floor level or to a low fixed point such as a rack base or door anchor.
  2. 2Stand facing away from the anchor with feet shoulder-width apart, holding one end of the band in your working hand.
  3. 3Step forward until you feel moderate tension in the band at the starting position.
  4. 4Bring the band handle to shoulder height with your elbow bent at roughly 90 degrees and your palm facing inward.
  5. 5Brace your core, squeeze your glutes, and adopt a slight forward lean from the hips to replicate the landmine pressing angle.
  6. 6Press the band handle up and forward in an arcing path until your arm is nearly fully extended overhead and in front of you.
  7. 7Pause briefly at the top without shrugging your shoulder toward your ear.
  8. 8Lower the handle back to shoulder height in a controlled arc, resisting the pull of the band.
  9. 9Complete all reps on one side before switching to the other arm.

Form tips

  • Keep your wrist stacked over your forearm throughout the press — avoid letting the wrist bend backward under band tension.
  • Engage your opposite-side oblique and hip to resist rotation; the goal is a stable torso, not a twist press.
  • Control the eccentric (lowering) phase over 2–3 seconds to increase time under tension and improve shoulder stability.
  • Use the band's natural resistance curve to your advantage — the movement is harder at full extension, so choose a band that challenges you there without breaking form.
  • Keep your chin tucked and gaze forward rather than craning your neck upward as your arm extends.

Common mistakes

  • Letting the torso rotate toward the pressing arm — this reduces shoulder engagement and shifts load to the obliques, undermining the goal of isolated unilateral pressing.
  • Flaring the elbow excessively to the side at the start position — this places unnecessary stress on the anterior shoulder capsule; keep the elbow angled slightly in front of the body.
  • Using too stiff a band and shortening the range of motion — a partial press limits deltoid development; choose a resistance level that allows you to reach full extension with control.
  • Shrugging the shoulder up at the top of the press — upper trapezius dominance reduces deltoid activation and can cause impingement over time.
  • Standing too close to the anchor so the band goes slack at the bottom — there should be continuous tension throughout the entire range of motion for effective loading.

Frequently asked questions

What muscles does the Landmine Resistance Band One Arm Shoulder Press work?

The primary movers are the deltoids (especially the anterior and medial heads) and triceps, with assistance from the upper trapezius and serratus anterior. Because it is performed one arm at a time, the core — particularly the obliques and deep stabilizers — works hard to resist rotation throughout the movement.

How is this different from a regular one-arm resistance band shoulder press?

The low anchor point creates an upward-and-forward pressing angle that closely mimics a barbell landmine press. This angled path is generally more shoulder-friendly than a strict vertical overhead press and also trains the ability to produce force in a diagonal plane, which transfers well to athletic and daily movements.

What resistance band strength should I use?

Choose a band that allows you to complete your target rep range with full range of motion while maintaining form on every rep. If you cannot reach near-full arm extension, the band is too stiff; if there is no challenge at the top, move to a heavier band or step farther from the anchor.

Can I do this exercise if I have shoulder pain?

The angled pressing path is often better tolerated than strict overhead pressing, but shoulder pain varies by cause. If you experience pain during the movement, stop and consult a qualified healthcare provider or physical therapist before continuing.

How many sets and reps should I do?

For strength, 3–4 sets of 6–10 reps per arm works well. For hypertrophy or endurance, 3 sets of 12–15 reps with a moderate band is a common approach. Rest 60–90 seconds between sets when training for size or endurance.

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