Lateral Landmine Raise
Strengthen and sculpt your shoulders with the Lateral Landmine Raise. A unique variation for building deltoid strength!
The Lateral Landmine Raise mainly works the shoulders, with help from the traps and triceps. You'll need: barbell or landmine attachment.
Required Equipment
Lateral Landmine Raise Muscles Worked
Primary
Side Shoulder (lateral deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Lateral Landmine Raise Variations and Alternatives
How to do the Lateral Landmine Raise
Attach a barbell to a landmine post or securely wedge one end into a corner to prevent movement.
Stand perpendicular to the barbell and grasp the free end with the hand nearest the barbell. Your other hand can either rest on your hip or hold onto something stable for balance.
Position your feet shoulder-width apart and stabilize your core. The arm gripping the barbell should be straight and hanging naturally.
Raise your arm holding the barbell laterally away from your body. Keep the arm extended and elbow slightly bent to reduce stress on the elbow joint.
Continue to lift until your hand is just above shoulder height or until your arm is parallel to the ground. Ensure that the movement is controlled and that the primary motion comes from your shoulder.
Pause briefly at the top of the motion, squeezing your shoulder muscles.
Slowly lower the barbell back to the starting position while maintaining full control.
Complete the desired number of repetitions, then switch arms and repeat the same process.
Ensure to maintain proper form throughout the exercise and adjust the weight accordingly to prevent any swinging or momentum-based movements.
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Lateral Landmine Raise FAQs
What muscles does the Lateral Landmine Raise work?
The Lateral Landmine Raise mainly works the shoulders, with help from the traps and triceps. The main muscles are the lateral deltoid.
What equipment do you need for the Lateral Landmine Raise?
Barbell or landmine attachment.
What workout day should the Lateral Landmine Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Lateral Landmine Raise variations and alternatives?
Similar exercises include the Kettlebell Single-Arm Lateral Raise, Alternating Kneeling Overhead Landmine Press, Overhead Landmine Press and Landmine Push-Up.
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