Description
A shoulder exercise that targets the lateral deltoid muscles by lifting a barbell attached to a landmine attachment or anchored in a corner.
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.
Variations
Lying Rear Lateral Raise
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