ex_UKMQAG

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Shoulders · Barbell

Landmine Seated Single Arm Overhead Press

beginnerstrengthOne side at a timeMale & female model

Landmine Seated Single Arm Overhead Press is a beginner compound strength exercise that works the delts (shoulders), with the triceps and core assisting. It needs a barbell. A typical prescription is 3 sets of 8-12 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 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders

Secondary muscles

Triceps
Core

How to do Landmine Seated Single Arm Overhead Press

Sit on a bench facing the landmine, holding the end of the bar at one shoulder.
Brace your core.
Press the bar up and forward with one arm until it is straight.
Lower it and repeat, then switch arms.

Form tips

Keep your torso square.
Control the lowering phase.

Landmine Seated Single Arm Overhead Press alternatives

Band Single Arm Overhead Press

Delts · beginner

Seated Dumbbell One Arm Shoulder Press

Delts · beginner

Iso Lateral Shoulder Press Single Arm

Delts · beginner

Dumbbell Arnold Press Seated

Delts · beginner

More delts exercises

Landmine Single Arm Staggered Overhead Press

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Landmine Seated Overhead Press

Delts · beginner

Landmine Half Kneeling Single Arm Overhead Press

Delts · beginner

Landmine Seated Alternating Overhead Press

Delts · beginner

Landmine Alternating Single Arm Press

Delts · intermediate

Landmine Single Arm Push Press

Delts · intermediate

Barbell Seated Overhead Press

Delts · beginner

Landmine Overhead Press

Delts · intermediate

Landmine Seated Single Arm Overhead Press FAQ

What muscles does Landmine Seated Single Arm Overhead Press work?

Landmine Seated Single Arm Overhead Press mainly works the delts in the shoulders. The triceps and core work as secondary muscles.

What equipment do you need for Landmine Seated Single Arm Overhead Press?

You need a barbell.

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

Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Seated Single Arm Overhead Press good for beginners?

Yes. Landmine Seated Single Arm Overhead Press is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Landmine Seated Single Arm Overhead 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 Seated Single Arm Overhead Press?

Other exercises for the delts include Band Single Arm Overhead Press, Seated Dumbbell One Arm Shoulder Press, Iso Lateral Shoulder Press Single Arm and Dumbbell Arnold Press Seated.

For developers

Use Landmine Seated Single Arm Overhead 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_UKMQAG" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_UKMQAG",
  "name": "Landmine Seated Single Arm Overhead Press",
  "model": "male",
  "counterpartId": "ex_5PVRGJ",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_UKMQAG/mp4-720.mp4?…",
    "poster": "https://…/ex_UKMQAG/poster.jpg?…"
  }
}