Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredLandmine
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Traps
Target Muscle Group

Shoulders

Shoulders Muscle Anatomy Diagram

Landmine Lateral Raise Overview

The landmine lateral raise is a lateral raise variation that forces you to move in a somewhat fixed plane of motion. It is an exercise used to target the muscles of the shoulder.

When compared to other standing lateral raise variations, the landmine lateral raise involves the rear delts to a slightly greater degree.

Landmine Lateral Raise Instructions

  1. Assume a standing position with your spine neutral and feet in your normal squat stance.
  2. Hold the barbell in front of your body with one hand using a pronated grip.
  3. Keeping the elbow extended, raise your arm across the body and reach tall at the top.
  4. Slowly lower the barbell back to the starting position under control.
  5. Repeat for the desired number of repetitions.

Landmine Lateral Raise Tips

  1. Ensure you’re not leaning back as you raise the barbell.
  2. Inhale at the bottom of the movement and exhale as you raise the barbell to the top.
  3. If you’re experiencing shoulder pain at the top of the movement, consider addressing the pecs and thoracic spine with soft tissue work.
  4. Don’t allow the head to jut forward excessively.
  5. Ensure the rib cage stays down and you’re not falling into excessive hyperextension.
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