The landmine lateral raise uses a landmine-anchored barbell to perform lateral raises with a guided arc. The angled path is friendlier on the shoulder joint than dumbbell laterals, and the constant leverage change creates a unique tension curve.
What it is
The landmine lateral raise is a unilateral shoulder exercise using a barbell anchored in a landmine. The lifter stands perpendicular to the bar, grips the loaded sleeve, and raises the arm laterally to shoulder height. The landmine arc guides the movement, reducing joint stress while maintaining strong lateral delt activation.
Muscles worked
| Muscle | Contribution |
|---|---|
| Lateral deltoid | ~65 % |
| Supraspinatus, upper trap | ~20 % |
| Anterior deltoid | ~10 % |
| Core | ~5 % |
How to landmine lateral raise: 5 steps
-
Set landmine
**Anchor a barbell in landmine, load the free end lightly.**
-
Position
**Stand perpendicular to the bar, grip the loaded sleeve with the outer hand.**
-
Raise
**Raise the arm laterally along the landmine arc** to shoulder height.
-
Peak position
**Brief hold at shoulder height,** feel lateral delt.
-
Controlled descent
Lower over 2 seconds. Complete reps, switch sides.
How it differs from dumbbell lateral raise
- Landmine arc guides path. Dumbbell moves freely.
- Shoulder-friendly angle. Reduced impingement risk.
- Unilateral. One shoulder at a time.
- Bar sleeve as grip. Hand grips the loaded end, not a handle.
Common mistakes
When to use this variation
Use landmine lateral raises when standard dumbbell laterals bother the shoulder, or for variation. Program 3 sets of 10-15 reps per arm. Pair after main pressing work.
FAQ
How heavy the bar?
Empty barbell plus 2.5-10 kg on the sleeve is a good start. Add small plates as needed.
Landmine or dumbbell lateral?
Dumbbell for standard bilateral hypertrophy work. Landmine for shoulder-friendlier training or when dumbbells bother the joint.
Standing or half-kneeling?
Standing is standard. Half-kneeling adds core demand and reduces momentum use.
Related exercises
- Lateral Raise: dumbbell bilateral
- Cable Lateral Raise: cable version
- Leaning Lateral Raise: single-arm dumbbell variant
- Landmine Press: another landmine shoulder option
