Fitwill stands in solidarity with Ukraine

Landmine Resistance Band One Arm Shoulder Press

Landmine Resistance Band One Arm Shoulder Press

The Landmine Resistance Band One Arm Shoulder Press is an incredibly effective exercise that targets the muscles of the shoulders, particularly the deltoids. This exercise combines the use of a resistance band and a landmine attachment to provide a challenging and dynamic workout for your upper body. By standing on one end of the resistance band with your opposite foot and grabbing the other end with your hand, you create constant tension throughout the movement. Adding the landmine attachment allows for a smoother and more controlled pressing motion, reducing the risk of strain or injury. The Landmine Resistance Band One Arm Shoulder Press is an excellent choice for individuals of all fitness levels. Not only does it develop shoulder strength and stability, but it also engages your core muscles to maintain balance and proper form throughout the exercise. Incorporating this exercise into your routine can help improve your overall shoulder strength, posture, and functionality. Whether you're an athlete looking to enhance your performance or someone who simply wants to strengthen their upper body, this exercise is an excellent addition to any workout regimen. Just make sure you use proper form and start with a resistance band tension level that suits your current fitness level. So, grab a resistance band and give this exercise a try for some challenging shoulder gains!


  • Start by standing with your feet shoulder-width apart, with your left foot slightly in front of your right foot.
  • Wrap a resistance band around the end of a barbell or secure it in a low anchor point, placing the other end of the band in your left hand.
  • Hold onto the barbell with your right hand, grip it just above your right shoulder, and keep your palm facing forward.
  • Maintain a slight bend in your knees and engage your core for stability throughout the exercise.
  • Press the barbell straight up overhead, extending your right arm fully while keeping your left arm by your side.
  • Pause for a moment at the top, then slowly lower the barbell back to the starting position.
  • Complete the desired number of repetitions, then switch sides and perform the exercise with your right arm.
  • Remember to keep a steady and controlled movement throughout the exercise, focusing on your shoulder muscles.
  • You can adjust the resistance level of the exercise by using a different strength band or adjusting the anchor point.

Tips & Tricks

  • Start with lighter resistance bands and gradually increase the intensity as you get stronger.
  • Maintain proper form throughout the movement by keeping your core engaged and back straight.
  • Focus on controlling the resistance band both on the way up and down to maximize muscle activation.
  • Alternate between your left and right arm to ensure balanced development of the shoulder muscles.
  • Incorporate a variety of shoulder exercises into your routine to target different areas of the shoulders.
  • Ensure proper nutrition and hydration to support muscle growth and recovery.
  • Warm up before performing the exercise to increase blood flow and prepare your muscles.
  • Listen to your body and take rest days when needed to avoid overtraining and injury.
  • Utilize proper breathing techniques, exhaling during the exertion phase and inhaling during the relaxation phase.
  • Consider consulting with a fitness professional to ensure proper form and technique for optimal results.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts