Landmine Lateral Raise
- Secondary muscles
- Traps, Upper Back
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Anchoring one end of the barbell fixes the loaded end to an arc, and resistance eases as the bar climbs toward vertical, the opposite of a dumbbell raise that bites hardest at the top. It remains a workable side delt option in a barbell-only gym, though the setup keeps it situational rather than a first pick.
How to 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.
- 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.
Tip: Lead with the elbows and think of reaching wide rather than lifting up.
Muscles worked
Primary
Delts · Shoulders
Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.
Secondary
- Traps — The upper traps will take over if you shrug, so a slight downward pull of the shoulders keeps them out of it.
- Upper Back — On Y-raises and rear delt raises the lower traps and rhomboids control the shoulder blade and should be felt between the shoulders.
Common mistakes
- Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
- Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
- Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
- Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Landmine Lateral Raise work?
The Landmine Lateral Raise primarily works the delts. It also involves the traps and upper back, which assist the movement and stabilise the joints.
Is the Landmine Lateral Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Landmine Lateral Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Landmine Lateral Raise?
If you cannot do the Landmine Lateral Raise, try the Machine Lateral Raise, the Seated Dumbbell Lateral Raise or the Single Arm Band Front Raise. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Landmine Lateral Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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