Landmine Lateral Raise
Landmine Lateral Raise fits into any delt-focused block, and heavy bilateral barbell loading keeps the focus on round, durable shoulder caps.
How to do Landmine Lateral Raise
- 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.
Landmine Lateral Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Landmine Lateral Raise Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Landmine Lateral Raise
Swap Landmine Lateral Raise For
Landmine Lateral Raise — Frequently Asked Questions
How do you do the Landmine Lateral Raise?
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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Landmine Lateral Raise work?
The Landmine Lateral Raise primarily targets the delts. It is classified as a shoulders exercise and is performed with a barbell.
How many sets and reps of the Landmine Lateral Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Landmine Lateral Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Landmine Lateral Raise?
Try the Weighted Kneeling Step With Swing, Kettlebell Two Arm Military Press or the Cable Seated Shoulder Internal Rotation. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
