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Best Beginner Shoulders Workouts With Landmine

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About

Landmines involve securing one end of a barbell on a fixture, while the other end remains movable—enabling dynamic, controlled arc movements.

Beginner exercises focus on simplicity and safety, making them suitable for individuals with less than a year of experience yet still offering an effective workout for all fitness levels by emphasizing proper form over weight intensity.

Shoulder-focused exercises target the deltoids, which are responsible for upper body movements and often include overhead presses and arm raises to enhance strength and stability.

Incorporating the landmine equipment, these beginner-oriented shoulder exercises adapt well for diverse skill levels and ensure progressive development.

Adjust the weight and repetitions to your abilities, gradually increasing as technique and endurance improve.

Customize your workout to prioritize form to efficiently target shoulder muscle development.

The 3 Best Beginner Shoulders Exercises with Landmine

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Landmine Press

    Landmine Press demonstration video — proper form for this exercise.
    SETS LOGGED
    206,388
    Shoulders Strength
    88 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

    How to do it

    1. Stand with the barbell perpendicular to your body.
    2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
    3. Grip the bar with your palms facing each other and elbows close to your sides.
    4. Brace your core and press the bar upward and forward.
    5. Lower the bar back to the starting position and repeat.
    Sets, Reps, Weight
    1
    8reps
    35lbs
    2
    8reps
    35lbs
    3
    8reps
    35lbs
    Full Video & Instructions

  • 2. Single Arm Landmine Press

    Single Arm Landmine Press demonstration video — proper form for this exercise.
    SETS LOGGED
    143,234
    Shoulders Strength
    65 mScore
    Shoulders
    Photo of Barbells
    Barbells
    Photo of Landmine
    Landmine

    The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

    How to do it

    1. Stand tall with feet shoulder-width apart.
    2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
    3. Keep your right forearm vertical and your elbow tucked to your side.
    4. Brace your core and push the barbell upward until your arm is fully extended.
    5. Slowly lower the barbell back to the starting position and switch to your left arm.
    Sets, Reps, Weight
    1
    8reps
    25lbs
    2
    8reps
    25lbs
    3
    8reps
    25lbs
    Full Video & Instructions

  • 3. Landmine Press and Catch

    Landmine Press and Catch demonstration video — proper form for this exercise.
    SETS LOGGED
    11,061
    Shoulders Strength
    85 mScore
    Shoulders
    Photo of Landmine
    Landmine
    Photo of Barbells
    Barbells

    The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.

    How to do it

    1. Stand in front of the landmine with feet shoulder-width apart and knees slightly bent.
    2. Hold the landmine with one hand over your shoulder.
    3. Push the weight up explosively with your shoulder and chest, allowing it to arc to your opposite hand.
    4. Let go of the landmine as it moves to your other hand.
    5. Catch the landmine with your opposite hand in front of you, controlling its descent to your shoulder.
    6. Keep your core tight and your chest up during the exercise.
    Full Video & Instructions