Landmine Lateral Raise
- Músculo objetivo
- Deltoid Lateral
- Músculos sinergistas
- Deltoid Anterior, Deltoid Posterior, Infraspinatus, Serratus Anterior, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipamiento
- Barbell
- Parte del cuerpo
- Shoulders
- Tipo
- Strength
The landmine lateral raise is a shoulder exercise that targets the lateral deltoid (side shoulder) using a barbell anchored at one end in a landmine attachment. The fixed pivot creates a slightly forward arc compared to a dumbbell lateral raise, reducing shoulder impingement risk while still loading the side delts effectively. It also recruits the anterior and posterior deltoids, trapezius, serratus anterior, and rotator cuff muscles as synergists.
Cómo hacer el Landmine Lateral Raise
- 1Set up a landmine by anchoring one end of a barbell in a landmine attachment or corner. Stand facing the free end with your feet shoulder-width apart.
- 2Position yourself so the loaded end of the bar is at roughly hip height at your side. Stand perpendicular to the bar, with the free end to your right if raising with your right arm.
- 3Grip the sleeve or collar of the free end with one hand, palm facing down or slightly inward. Keep a slight bend in your elbow and your wrist neutral.
- 4Brace your core, set your shoulder blades down and back, and maintain a tall, upright torso throughout the movement.
- 5Raise the bar up and out to the side in a smooth arc, leading with your elbow until your arm reaches roughly shoulder height. The bar will travel slightly forward due to the landmine's fixed pivot — this is expected.
- 6Pause briefly at the top with your elbow at or just below shoulder height, feeling the lateral deltoid contract.
- 7Lower the bar under control back to the starting position, resisting gravity on the way down.
- 8Complete all reps on one side, then switch stance and grip to work the other arm.
Consejos de técnica
- Because the landmine pivot forces a slightly forward arc, the movement naturally sits between a pure lateral raise and a front raise — keep your torso upright and avoid leaning away to compensate.
- Lead with your elbow rather than your hand on the way up; this keeps tension on the lateral deltoid instead of shifting it to the traps.
- Keep the raise within the scapular plane — do not raise past shoulder height, which adds unnecessary stress to the shoulder joint.
- Control the descent; the eccentric (lowering) phase builds as much strength as the lift itself.
- Use a lighter load than you would for a barbell row — the landmine lateral raise is a isolation movement and the leverage makes even modest weight feel substantial.
Errores comunes
- Using momentum or body sway to swing the bar up, which offloads tension from the lateral deltoid and increases injury risk.
- Raising the arm too high above shoulder height, which compresses the shoulder joint and reduces lateral delt activation.
- Shrugging the shoulder on the working side as the bar rises, shifting the load onto the upper trapezius instead of the target lateral deltoid.
- Locking the elbow completely straight, which places undue stress on the elbow joint — maintain a soft bend throughout.
- Standing too far from or too close to the anchor point, which alters the resistance curve and makes the movement mechanically awkward.
Preguntas frecuentes
What muscles does the landmine lateral raise work?
The primary target is the lateral deltoid (side shoulder). Synergists include the anterior and posterior deltoids, the middle and lower trapezius, serratus anterior, and the rotator cuff muscles infraspinatus and teres minor.
How is the landmine lateral raise different from a dumbbell lateral raise?
The landmine's fixed pivot creates a slightly forward arc rather than a purely vertical path, which many lifters find easier on the shoulder joint. The resistance curve also differs — load is lighter at the bottom and increases through the arc.
Should I do this exercise with one arm or two at a time?
Most lifters perform it one arm at a time, which allows you to stand square and maintain a neutral torso. A bilateral (two-bar) variation exists but requires two landmine setups and is less common.
What weight should I start with for the landmine lateral raise?
Start with just the barbell sleeve or a very light plate. The landmine's lever arm makes the effective load feel heavier than the actual weight, so prioritize form before adding plates.
Where should I feel the landmine lateral raise?
You should feel the primary tension in the outer, middle portion of your shoulder (lateral deltoid). If you feel it mostly in your upper traps or neck, lower the weight and focus on leading with the elbow.
