ex_ZWUCYF

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Shoulders · Barbell

Landmine Alternating Single Arm Press

intermediatestrengthOne side at a timeMale & female model

Landmine Alternating Single Arm Press is an intermediate compound strength exercise that works the delts (shoulders), with the triceps, upper chest and core assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps per side, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Barbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders

Secondary muscles

Triceps
Upper Chest
Core

How to do Landmine Alternating Single Arm Press

Stand facing the landmine with the end of the bar at one shoulder.
Brace your core and press the bar up and forward until your arm is straight.
Lower it to your shoulder.
Pass it to the other hand and press with that arm.

Form tips

Keep your ribs down.
Pass the bar under control.

Landmine Alternating Single Arm Press alternatives

Band Single Arm Overhead Press

Delts · beginner

Iso Lateral Shoulder Press Single Arm

Delts · beginner

Kettlebell Single Arm Clean and Press

Delts · intermediate

Dumbbell Alternating Arnold Press

Delts · intermediate

More delts exercises

Landmine Single Arm Push Press

Delts · intermediate

Landmine Seated Single Arm Overhead Press

Delts · beginner

Landmine Single Arm Staggered Overhead Press

Delts · intermediate

Landmine Half Kneeling Single Arm Overhead Press

Delts · beginner

Landmine Kneeling Alternating Overhead Press

Delts · beginner

Landmine Seated Alternating Overhead Press

Delts · beginner

Landmine Overhead Press

Delts · intermediate

Landmine Kneeling Overhead Press

Delts · beginner

Landmine Alternating Single Arm Press FAQ

What muscles does Landmine Alternating Single Arm Press work?

Landmine Alternating Single Arm Press mainly works the delts in the shoulders. The triceps, upper chest and core work as secondary muscles.

What equipment do you need for Landmine Alternating Single Arm Press?

You need a barbell.

How many sets and reps of Landmine Alternating Single Arm Press should I do?

Start with 3-4 sets of 6-10 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Alternating Single Arm Press good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Landmine Alternating Single Arm Press burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Landmine Alternating Single Arm Press?

Other exercises for the delts include Band Single Arm Overhead Press, Iso Lateral Shoulder Press Single Arm, Kettlebell Single Arm Clean and Press and Dumbbell Alternating Arnold Press.

For developers

Use Landmine Alternating Single Arm Press in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_ZWUCYF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_ZWUCYF",
  "name": "Landmine Alternating Single Arm Press",
  "model": "male",
  "counterpartId": "ex_ECM3HY",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_ZWUCYF/mp4-720.mp4?…",
    "poster": "https://…/ex_ZWUCYF/poster.jpg?…"
  }
}