Place one end of a barbell into a landmine attachment or wedge it securely into a corner.
Stand at the loaded end of the bar, holding it with one hand at shoulder height in front of your shoulder.
Stand with feet shoulder-width apart in a staggered stance, same-side foot slightly back.
Brace your core and press the barbell upward and slightly forward, extending your arm fully.
Lock out your arm at the top while keeping your core engaged and torso stable.
Lower the barbell with control back to the shoulder starting position and repeat. Switch arms after completing all reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8 reps per arm | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10 reps per arm | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12 reps per arm | Strength, high intensity/volume |