Landmine Lateral Raise
Perform a landmine lateral raise to effectively sculpt your lateral deltoids. This exercise uses a barbell in a landmine attachment to build wider,
- Movement
- Isolation
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Landmine Lateral Raise
Lying Rear Lateral Raise
Shoulders · Deltoid Posterior · Body weight
Dumbbell Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Lying One Arm Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Description
A shoulder exercise that targets the lateral deltoid muscles by lifting a barbell attached to a landmine attachment or anchored in a corner.
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How to do Landmine Lateral Raise
- 01Setup
Stand perpendicular to the landmine attachment with the barbell end positioned between your feet, about 6-12 inches in front. Your working shoulder should be closest to the bar.
- 02Setup
Grip the end of the barbell sleeve with your working hand, keeping your elbow slightly bent and your torso upright. Place your non-working hand on your hip or torso for stability.
- 03
Exhale and lift the barbell laterally by abducting your shoulder, leading with your elbow while maintaining a slight bend in it.
- 04
Continue raising the barbell until your working arm is roughly parallel to the floor, or slightly below shoulder height, feeling a strong contraction in your lateral deltoid.
- 05
Inhale and slowly lower the barbell back to the starting position with control, resisting the weight throughout the eccentric phase.
Tips
- Focus on leading with your elbow, not your hand, to better target the lateral deltoid and minimize triceps involvement.
- Maintain a slight bend in your elbow throughout the entire movement to reduce strain on the joint and keep tension on the shoulder.
- Control both the upward and downward phases of the lift; avoid using momentum to swing the weight up or letting it drop quickly.
- Experiment with your distance from the landmine; standing slightly further away increases the resistance profile, while closer reduces it.
Common mistakes
- Using too much momentum: Avoid swinging the weight up; instead, use a controlled, deliberate lift to isolate the lateral deltoid effectively.
- Raising the arm too high: Do not raise the barbell significantly above shoulder height, as this can shift tension away from the lateral deltoid and potentially strain the rotator cuff.
- Shrugging the shoulders: Prevent shrugging your shoulders towards your ears by keeping your trapezius relaxed and focusing on shoulder abduction.
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What muscles does Landmine Lateral Raise work?
Landmine Lateral Raise primarily targets Deltoid Lateral. Secondary muscles include Deltoid Anterior, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Landmine Lateral Raise good for beginners?
Landmine Lateral Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Landmine Lateral Raise?
You need Barbell to perform Landmine Lateral Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Landmine Lateral Raise?
Focus on leading with your elbow, not your hand, to better target the lateral deltoid and minimize triceps involvement. Maintain a slight bend in your elbow throughout the entire movement to reduce strain on the joint and keep tension on the shoulder. Control both the upward and downward phases of the lift; avoid using momentum to swing the weight up or letting it drop quickly. Experiment with your distance from the landmine; standing slightly further away increases the resistance profile, while closer reduces it.
What are common mistakes when doing Landmine Lateral Raise?
Using too much momentum: Avoid swinging the weight up; instead, use a controlled, deliberate lift to isolate the lateral deltoid effectively. Raising the arm too high: Do not raise the barbell significantly above shoulder height, as this can shift tension away from the lateral deltoid and potentially strain the rotator cuff. Shrugging the shoulders: Prevent shrugging your shoulders towards your ears by keeping your trapezius relaxed and focusing on shoulder abduction.
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Free · iPhone only · Available on the App Store