Landmine Lateral Raise
Landmine Lateral Raise Exercise Description
The Landmine Lateral Raise is a single‑arm shoulder abduction exercise performed with one end of a barbell anchored in a landmine. It primarily targets the middle deltoid while the rotator cuff and scapular stabilizers guide the shoulder, and the trunk resists tipping or rotation. Because the bar travels on an angled arc, the arm moves slightly forward of the torso in the scapular plane, promoting smooth shoulder mechanics and natural scapular upward rotation. The fixed hand position and predictable path help many lifters focus on controlled motion at the shoulder rather than using momentum. This variation is useful when you want a lateral‑raise pattern with a stable implement and a clear line of pull while maintaining a neutral spine and steady ribcage.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Lateral
- Assisting Muscles: Supraspinatus
- Stabilizing Muscles: External Obliques, Infraspinatus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Abductors
- Joint Involvement: Single-joint
- Muscle Location: Side Shoulder
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Landmine Lateral Raise Exercise
‘- Set one end of the barbell in a landmine. Stand perpendicular to the bar with the working hand farther from the anchor, feet about hip–shoulder width.
– Grip the sleeve near the end with a closed, neutral-to-slightly‑pronated grip; wrist straight, elbow softly bent. Let the bar rest by your outer thigh.
– Set posture: neutral spine, ribs down, pelvis level. Pack the shoulder (down and slightly back) without shrugging; lightly brace your midsection.
– Initiate by abducting at the shoulder. Lead with the elbow and raise the bar along a lateral‑diagonal arc until hand is around shoulder height.
– Keep the torso still—no leaning, twisting, or hitching. Maintain a neutral wrist and consistent elbow bend throughout.
– Allow the scapula to upwardly rotate as the arm rises; avoid elevating the shoulder toward the ear.
– Pause briefly under control, then lower along the same path until the bar returns near your thigh without bouncing off the floor.
– Switch sides to train both shoulders.
– Avoid: lifting above shoulder height, using momentum, turning the palm downward aggressively (“pouring”), flaring the ribs, or locking the elbow straight.
Landmine Lateral Raise Tips
‘- Stand perpendicular to the bar with your working hand farther from the anchor and feet about hip–shoulder width.
– Grip the sleeve near the end with a closed, neutral-to-slightly‑pronated grip, keeping your wrist straight and elbow softly bent.
– Start with the bar resting by your outer thigh before you begin the raise.
– Set neutral posture: spine neutral, ribs down, pelvis level, and shoulder packed down and slightly back without shrugging.
– Lightly brace your midsection to help keep your torso from leaning, twisting, or hitching.
– Initiate the movement by abducting at the shoulder and leading with the elbow along a lateral‑diagonal arc.
– Raise only until your hand is around shoulder height, allowing the scapula to upwardly rotate while avoiding elevating the shoulder toward your ear.
– Maintain a neutral wrist and a consistent elbow bend throughout the lift and lower.
– Pause briefly under control at the top, then lower along the same path until the bar returns near your thigh without bouncing off the floor.
Landmine Lateral Raise Beginner Introduction
The Landmine Lateral Raise is a single‑arm shoulder exercise that uses a barbell secured in a landmine attachment. One end of the bar is anchored to the floor, and the free end travels along a fixed arc out to the side and slightly forward of the body. This creates a clear, consistent line of resistance that centers the effort on the middle part of the shoulder while the smaller supporting muscles around the joint help guide the arm. The core and sides of the torso work to stop the body from tipping or turning as the weight moves away from the midline.
Because the hand stays in one place on the bar and the motion follows a guided curve, this movement favors smooth, deliberate lifting and lowering rather than swinging. The shoulder blade can move naturally as the arm rises, and the bar’s path encourages aligned posture through the spine and ribcage. Many lifters use this variation when they want a lateral‑raise style pattern with extra stability from the equipment.