PlanWorkouts

Exercise 3237 · REF eXMFHww

Landmine Lateral Raise exercise animation

Landmine Lateral Raise

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

How to Do the Landmine Lateral Raise

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
  3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Landmine Lateral Raise primarily targets the Delts, with Traps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

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

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Landmine Lateral Raise work?
The Landmine Lateral Raise primarily targets the delts, with the traps and upper back assisting.
What equipment do I need for the Landmine Lateral Raise?
The Landmine Lateral Raise is done with a barbell.
What's a good alternative to the Landmine Lateral Raise?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.