Landmine Lateral Raise

The landmine lateral raise is a unique and effective exercise designed to target the shoulders, particularly the lateral deltoids, while also engaging stabilizing muscles. Unlike traditional lateral raises using dumbbells, the landmine variation adds an element of instability and resistance that challenges the shoulder muscles in a different way. This exercise is beneficial for building shoulder width and improving overall shoulder strength, making it a great addition to any upper body workout routine.

Targeted Muscle Groups

Primary Muscles:

Lateral Deltoids: The primary muscle group targeted by the landmine lateral raise is the lateral (side) deltoid. This muscle is responsible for shoulder abduction, which is the movement of the arm away from the body, and is key for building shoulder width and overall upper body aesthetics.

Secondary Muscles:

Anterior Deltoids: The front portion of the shoulder also engages slightly to stabilize the shoulder joint during the movement.
Trapezius: The upper trapezius assists in the elevation of the shoulder girdle, particularly during the top portion of the raise.
Core Muscles: The obliques and rectus abdominis are activated to stabilize the torso and prevent leaning or rotation during the lift.
Rotator Cuff Muscles: These muscles play a crucial role in stabilizing the shoulder joint throughout the movement, ensuring proper form and reducing the risk of injury.

Equipment Needed

Landmine Attachment or Barbell: A landmine attachment, which can be fixed to a barbell, is essential for this exercise. If a landmine attachment is unavailable, you can anchor one end of a barbell in a corner or a landmine station.
Weight Plates: Additional weight plates may be added to the barbell to increase resistance as needed.

How to Perform the Landmine Lateral Raise: Step-by-Step Guide

1. Setup:

Secure a barbell into a landmine attachment or anchor it in a corner. Load the other end with the appropriate amount of weight. Stand perpendicular to the barbell with your feet shoulder-width apart.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

2. Starting Position:

- Grip the end of the barbell with one hand, allowing your arm to hang down by your side. Stand tall with your chest up, shoulders back, and core engaged. Your arm should be slightly bent at the elbow, and your palm should be facing toward your body.

3. Initiating the Raise:

- Inhale and begin the movement by lifting the barbell away from your body in a smooth, controlled motion. Focus on leading the movement with your elbow, raising your arm to the side until it is parallel with the ground.

4. Top Position:

- At the top of the movement, your arm should be extended to the side with the barbell slightly in front of you. Ensure your shoulder is doing the work rather than relying on momentum. Hold this position briefly to maximize muscle engagement.

5. Lowering the Barbell:

- Exhale as you slowly lower the barbell back to the starting position, maintaining control throughout the descent. Avoid letting the barbell drop quickly, as the eccentric phase (lowering) is important for muscle development.

6. Repetition:

- Complete the desired number of reps on one side before switching to the other arm. Ensure that your form remains consistent and controlled throughout each set.

Recommended Reps and Sets

For Muscle Strength and Hypertrophy: 3-4 sets of 8-12 reps per arm.
For Endurance and Muscle Tone: 2-3 sets of 12-15 reps per arm.

Rest for 60-90 seconds between sets to allow your muscles to recover while maintaining workout intensity.

Pro Tips for Success

Engage Your Core: The landmine lateral raise requires significant core stability to prevent your torso from leaning or rotating during the lift. Keep your core muscles tight and engaged throughout the movement.
Focus on Elbow Position: Leading the movement with your elbow ensures that the lateral deltoid is fully engaged, maximizing the effectiveness of the exercise. Avoid overextending or locking out your elbow.
Control the Movement: Perform the exercise slowly and with control, especially during the lowering phase. This not only prevents injury but also ensures maximum muscle engagement.
Keep a Slight Bend in Your Arm: Avoid locking out your elbow during the raise. A slight bend in the arm helps protect the elbow joint and keeps the tension on the shoulder muscles.
Choose the Right Weight: Start with a lighter weight to perfect your form and gradually increase the load as you become more comfortable with the movement.

Common Mistakes to Avoid

Using Momentum: Swinging the weight or using momentum to lift the barbell reduces the effectiveness of the exercise and increases the risk of injury. Focus on slow, controlled movements to engage the shoulder muscles properly.
Lifting Too High: Raising the barbell too high (above shoulder height) can lead to shoulder impingement and unnecessary strain on the joint. Aim to lift the barbell just to shoulder level, where the lateral deltoid is fully engaged.
Leaning to One Side: Allowing your torso to lean or rotate during the lift reduces the focus on the shoulder muscles and can lead to improper form. Keep your core engaged and maintain an upright posture throughout the exercise.
Neglecting the Lowering Phase: Dropping the barbell quickly back to the starting position misses out on the benefits of the eccentric phase of the lift. Lower the weight slowly to maximize muscle activation and growth.
Overloading the Barbell: Using too much weight can compromise your form, leading to potential injury and reduced effectiveness. Choose a weight that allows you to perform the exercise with good technique.

The landmine lateral raise is an excellent exercise for developing shoulder width and overall upper body strength. Its unique angle and the involvement of stabilizing muscles make it a challenging yet rewarding addition to any workout routine. By focusing on proper form, controlled movements, and gradual weight progression, you can effectively target the lateral deltoids and enhance your shoulder definition. Incorporate this exercise into your training regimen to build strong, well-rounded shoulders.