Shoulders Exercise · Barbell

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Landmine Lateral Raise

Running a lateral raise through a landmine attachment changes the resistance curve compared to a dumbbell raise — the weight gets harder to lift as the bar travels up rather than staying constant, which shifts more of the tension to the top of the range where dumbbells tend to go slack. Worth trying if standard lateral raises stop feeling challenging at the top.

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Also known as: Landmine Side Raise

Category

Shoulders

Equipment

Barbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Landmine Lateral Raise

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Hold the barbell with an overhand grip, resting it across the front of your shoulders.
3. Keeping your core braced and back straight, raise the barbell up and away from your body to shoulder height.
4. Pause briefly at the top, then slowly lower the barbell back down to the starting position.
5. Execute the desired number of reps with smooth cadence and consistent focus on the delts.

Technique & Form Tips

Move the arms in the direction shown for the particular raise or pull. Front raises, lateral raises and rear-shoulder movements use different paths. Keep the demonstrated torso support, grip and elbow bend rather than imposing one technique on all variations.

Common Mistakes to Avoid

• Using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.
• Incorrect wrist-to-elbow alignment: Adjust your hand and elbow height to match the specific technique demonstrated for the variation.
• Using excessive momentum: Control the descent and ascent to prevent swinging the weight.

How to Breathe During This Exercise

Maintain a steady breathing rhythm that supports your movement tempo.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Landmine Lateral Raise mainly targets your Delts, with your Traps helping support the movement, along with your Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Band Y-Raise Band · Delts Cable Front Raise Cable · Delts Dumbbell Front Raise Dumbbell · Delts Lever Lateral Raise Leverage Machine · Delts

FAQ

What muscles does the Landmine Lateral Raise work?

The Landmine Lateral Raise mainly works your delts. It also helps strengthen your traps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Landmine Lateral Raise?

You do the Landmine Lateral Raise with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Landmine Lateral Raise?

One mistake to watch for is using shoulder motion to throw the weight: Match the demonstrated shoulder and arm movement rather than jerking the weight up. Do not force the shoulder blades to stay fixed.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Landmine Lateral Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Landmine Lateral Raise?

The Band Y-Raise trains your delts with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.