Animated GIF · Available via API
gif_boxLandmine Lateral Raise
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fitness_center Equipment
BarbellCategory
strength
Mechanic
isolation
Cal/min
7.3
Force
push
Landmine Lateral Raise is a intermediate single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Traps and Upper Back.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart and knees slightly bent.
Hold the barbell with an overhand grip, resting it on the front of your shoulders.
Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.
warning Common Mistakes
Recruiting larger muscle groups to "help" move the weight instead of isolating Delts — swinging momentum or shifting the torso takes tension off the muscle this exercise is meant to train.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Using an asymmetric grip or uneven bar path, which can quietly overload one side of the body over repeated sets.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Landmine Lateral Raise is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Shoulders movements first. It fits well in programs focused on strength training and pairs naturally with other Shoulders movements in a balanced routine.
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