Landmine Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Landmine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The landmine lateral raise is a shoulder‑focused exercise that uses a landmine setup to guide the weight through a slightly arcing path, letting you lift safely and smoothly while keeping constant tension on the middle deltoids; the angled bar path also recruits the upper traps for stability, making it an effective option for building broader shoulders with minimal stress on the joints compared with dumbbell lateral raises.
How to Perform
Stand tall with your feet set at roughly shoulder width—the same stance you’d use for a comfortable squat—and keep your torso braced so your lower back stays naturally aligned.
Grasp the landmine bar with one hand, palm facing downward (overhand grip), letting the sleeve rest in front of your thigh while the other hand rests lightly on your hip or rib cage for balance.
Without bending your elbow, sweep the bar upward and slightly across your body in a gentle arc until your hand reaches just above shoulder height; think of “reaching up and out” rather than simply lifting.
Pause briefly at the top, squeezing your side deltoid and keeping your shoulders down so your upper traps don’t shrug excessively.
Lower the bar under full control along the same path until it returns to its starting position beside your thigh, maintaining core tension and avoiding any torso sway.
Perform the chosen number of repetitions, then switch arms. Aim for a smooth tempo—about two seconds up, three seconds down—and keep breathing steadily throughout the set.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright—avoid arching backward while the bar rises.
Breathe in just before you start the lift, then breathe out as your hand reaches the top of the arc.
If the top position pinches or aches, try loosening tight chest muscles and mid‑back tissues with foam‑rolling or similar release techniques before your next set.
Maintain a neutral neck, preventing your chin from jutting forward.
Hold your ribs down and your core engaged so your lower back doesn’t drift into an exaggerated arch.
How Not to Perform
Don’t yank or swing the bar with momentum; a jerky start moves stress away from the middle deltoid and strains the lower back.
Avoid bending the elbow to “curl” the weight—keep the arm long so the shoulder, not the biceps, drives the lift.
Skip leaning your torso toward the bar or twisting your hips; this shifts work onto the core and opens the door to oblique or spinal tweaks.
Never let the bar rise above ear level or behind the frontal plane; overshooting shortens the deltoid’s leverage and can pinch the shoulder joint.
Resist shrugging the working-side shoulder toward the ear; excessive trap dominance steals tension from the side delt and may irritate the neck.
Don’t relax your core or flare the ribs—an arched lower back bleeds power and places shear on the lumbar spine.
Avoid gripping the sleeve too loosely; a sloppy hold lets the bar wobble, wasting energy on stabilization instead of muscle contraction.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
