Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Landmine Curl

IntermediateStrengthTier T3

You stand side-on to a barbell whose far end sits in a landmine fixture, holding the free end in one hand with a palm-up grip. You curl the bar up toward your shoulder, then lower it.

Targets: Elbow

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Seat one end of the barbell in a landmine pivot.
  1. A woman standing upright with her right hand, palm up, holding the end of a landmine barbell low beside her right thigh.

    Step 1 of 3

    Stand side-on to the landmine with soft knees. Hold the bar sleeve in your right hand, palm up, just outside your right thigh.

  2. The same woman with her right forearm curled up, her right hand at the front of her right shoulder and her elbow still against her ribs.

    Step 2 of 3

    Curl your right hand up to your shoulder, keeping your elbow against your ribs.

  3. A woman standing upright with her right hand, palm up, holding the end of a landmine barbell low beside her right thigh.

    Step 3 of 3

    Stand side-on to the landmine with soft knees. Hold the bar sleeve in your right hand, palm up, just outside your right thigh.

Safety Information

Keep your elbow against your ribs and move only the forearm. If you have an elbow, wrist or shoulder problem, ask a physical therapist or physician before attempting this exercise, because it lifts a loaded bar end with the elbow flexed. Stop and lower the bar under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.