Landmine Lateral Raise

Muscles worked

Setup

1. Stand perpendicular to the barbell with the landmine anchor to your side.
2. Position your feet shoulder-width apart and grip the very end of the barbell sleeve with the hand furthest from the anchor.
3. Maintain a slight bend in your knees and a slight forward lean from the hips to allow the bar to clear your body.
4. Start with the bar held at hip level, arm fully extended with a soft elbow.

How to do it

1. Exhale as you raise the bar out to the side in a wide arc until your arm is approximately parallel to the floor.
2. Lead the movement with your elbow and keep your palm facing downward throughout the lift.
3. Inhale as you slowly lower the bar back to the starting position, maintaining tension on the shoulder.
4. Perform the movement with a controlled 2-0-2 tempo, avoiding any bouncing at the bottom.

Form checklist

• Keep your torso still; do not lean away from the bar or use momentum to swing the weight.
• Ensure your shoulder blade moves freely upward as you raise the arm to avoid impingement.
• Maintain a slight bend in the elbow to keep the stress on the muscle rather than the joint.
• Keep your core braced to prevent the weight from pulling your spine out of alignment.

Pro tips

• Focus on 'pushing' the bar away from your body toward the wall rather than just lifting it up to maximize lateral delt recruitment.
• At the top of the rep, imagine slightly rotating your thumb downward to emphasize the medial head of the deltoid.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction to eliminate momentum.
• Use a 'dead stop' at the bottom by resting the bar on a low box or bench between reps to force a more explosive concentric phase.

Frequently asked

What muscles does the landmine lateral raise work?

The landmine lateral raise primarily targets the deltoids, and also works the rotator cuff, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the landmine lateral raise?

The landmine lateral raise uses barbell and weight plate.

Is the landmine lateral raise good for beginners?

The landmine lateral raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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