Variations of Landmine Lateral Raise
Lying Rear Lateral Raise
Target your rear deltoids effectively with the lying rear lateral raise. Lying face down, lift dumbbells out to the sides to sculpt stronger, well-rounded
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Lying Rear Lateral Raise
Target your posterior deltoids with the dumbbell lying rear lateral raise. This exercise isolates the back of your shoulders for improved strength and
Dumbbell Lying One Arm Rear Lateral Raise
Isolate and strengthen your rear deltoids with the Dumbbell Lying One Arm Rear Lateral Raise. This exercise targets shoulder stability and definition.
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
- 1Setup
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.
- 2Setup
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.
- 3
Exhale and lift the barbell laterally by abducting your shoulder, leading with your elbow while maintaining a slight bend in it.
- 4
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.
- 5
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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