Shoulders
Landmine Lateral Raise
The Landmine Lateral Raise is a strength exercise with a landmine for your shoulders. Share of the load in the Zulta muscle model: side delts 59%, front delts 15% and rear delts 10%.
How to do it
- Wedge one end of a barbell into a landmine and load a light plate on the free end.
- Stand side-on to the bar with the loaded end beside you and grip the sleeve end with the hand farther from the bar, reaching across the body.
- Start with the hand in front of the opposite hip, elbow slightly bent.
- Raise the arm up and out to the side in an arc until the hand is at about shoulder height.
- Lower slowly back across the body, then switch sides after the set.
Tips
- Keep the torso still and upright so only the arm moves.
- The load is heaviest at the bottom, so control the start of each rep.
Common mistakes
- Twisting the torso to swing the bar up.
- Using too much weight on the bar.
- Bending the elbow into a pull.
Muscles worked by the Landmine Lateral Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The bar arc runs slightly in front of the body. Raising the arm out to the side is shoulder abduction, led by the lateral delt; front and rear heads assist, the upper traps help rotate the shoulder blade near the top, and the supraspinatus starts the movement from deep.
Landmine Lateral Raise alternatives
Different equipment
Easier
Make it easier
Similar exercises
- Lateral Raise
- Partial Lateral Raise
- Seated Lateral Raise
- Incline Side Lying Lateral Raise
- Lean In Dumbbell Lateral Raise
Frequently asked questions
What muscles does the Landmine Lateral Raise work?
Mainly the side delts. The front delts and rear delts assist.
Is the Landmine Lateral Raise good for beginners?
The Landmine Lateral Raise is rated intermediate. If you are new, learn the Band Lateral Raise first and build up from there.
What is a good alternative to the Landmine Lateral Raise?
For example the Band Lateral Raise, Cable Lateral Raise and Cable Lateral Raise (No Attachment). They train mostly the same muscles, some with different equipment.
Sources
- Coratella et al. 2020, IJERPH 17(17):6015 (lateral raise variations and front raise)
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