Landmine Lateral Raise
Description
The landmine lateral raise is a side-delt isolation exercise performed by holding the end of a landmine barbell and lifting it out to the side in a wide arc. The angled resistance provides increasing tension at the top of the movement and a different stimulus than dumbbell or cable raises.
Muscle Group
Equipment Required
Landmine Lateral Raise Instructions
- Set a barbell in a landmine. Stand sideways to the landmine.
- Grip the free end of the bar with the far hand (the hand away from the landmine).
- Start with the bar in front of your body at hip level.
- Set a slight bend in your elbow and lock it in.
- Lift the bar out to your side in a wide arc. Lead with your elbow.
- Continue until your arm is roughly parallel to the floor.
- Pause briefly at the top. Lower under control.
- Complete all reps on one side, then switch.
Landmine Lateral Raise Form & Visual
Landmine Lateral Raise Benefits
- Unique resistance curve — tension increases at the top
- Different stimulus than dumbbell or cable raises
- Builds the lateral deltoid effectively
- Easy to set up with a landmine
- Useful variation for breaking through side-delt plateaus
- Trains core stability asymmetrically
Landmine Lateral Raise Muscles Worked
- Lateral deltoid
- Anterior deltoid (secondary)
- Supraspinatus (initial range)
- Core (anti-lateral-flexion)
Landmine Lateral Raise Variations & Alternatives
- Dumbbell Standing Lateral Raise
- Cable Leaning Lateral Raise
- Lever Lateral Raise
- Band Lateral Raise
- Landmine Front Raise
- Pause Landmine Lateral Raise
