ex_TK2DHH

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Shoulders · Barbell

Landmine Lateral Raise

intermediatestrengthMale & female model

Landmine Lateral Raise is an intermediate isolation strength exercise that works the delts (shoulders), with the traps assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders

Secondary muscles

Traps

How to do Landmine Lateral Raise

Stand side-on to the landmine and hold the end of the bar with the hand furthest from it, down by your hip.
Keep your arm almost straight.
Raise the bar out to the side up to shoulder height.
Lower it with control and repeat, then switch sides.

Form tips

Lead with your elbow.
Don't lean to lift the bar.

Landmine Lateral Raise alternatives

Plate Lateral Raise

Delts · intermediate

Lateral Raise Bodyweight

Delts · intermediate

Machine Lateral Raise

Delts · beginner

Leaning Dumbbell Lateral Raise

Delts · intermediate

More delts exercises

Dumbbell Seated Lateral Raise

Delts · beginner

Side Lateral Raise Resistance Band

Delts · beginner

Laying Lateral Raise

Delts · intermediate

Band Seated Lateral Raise

Delts · beginner

Cable Leaning Lateral Raise

Delts · beginner

Kettlebell Long Lever Lateral Raise

Delts · intermediate

Dumbbell Rear Lateral Raise

Delts · intermediate

Dumbbell One Arm Lateral Raise

Delts · intermediate

Landmine Lateral Raise FAQ

What muscles does Landmine Lateral Raise work?

Landmine Lateral Raise mainly works the delts in the shoulders. The traps work as secondary muscles.

What equipment do you need for Landmine Lateral Raise?

You need a barbell.

How many sets and reps of Landmine Lateral Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Landmine Lateral Raise good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Landmine Lateral Raise burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Landmine Lateral Raise?

Other exercises for the delts include Plate Lateral Raise, Lateral Raise Bodyweight, Machine Lateral Raise and Leaning Dumbbell Lateral Raise.

For developers

Use Landmine Lateral Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_TK2DHH" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TK2DHH",
  "name": "Landmine Lateral Raise",
  "model": "male",
  "counterpartId": "ex_XKT44L",
  "target": "Delts",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_TK2DHH/mp4-720.mp4?…",
    "poster": "https://…/ex_TK2DHH/poster.jpg?…"
  }
}