1. Begin by setting up a barbell in a landmine attachment. If a landmine attachment is not available, securely position one end of the barbell in a corner to prevent it from moving.
2. Load the opposite end of the barbell with the desired amount of weight.
3. Stand facing the barbell with your feet shoulder-width apart for stability.
4. Grip the end of the barbell with one hand and bring it to shoulder height, keeping your elbow bent and your palm facing inward. Your opposite arm can be kept by your side or outstretched for balance.
5. Brace your core and keep your back straight.
6. Press the barbell upward and slightly forward until your arm is fully extended but not locked out.
7. Pause briefly at the top of the movement.
8. Lower the weight back down to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions before switching to the other arm. Ensure you perform an equal number of sets and repetitions with both arms to maintain balance and symmetry in your development.
10. Make sure to perform the exercise in a smooth motion and avoid any jerky movements or swaying of the body, which can lead to injury. Adjust the load as needed to match your fitness level, and focus on form over the amount of weight lifted.
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