# Landmine Lateral Raise

A unilateral landmine shoulder raise targeting the lateral deltoid. Useful for lifters who want shoulder hypertrophy with a guided bar path.

- Intermediate · Isolation
- Equipment: Barbell, Landmine attachment
- HD video: https://media.seto.fit/exercises/landmine-lateral-raise/video/male.mp4
- HTML: https://seto.fit/exercises/landmine-lateral-raise/

## Muscles worked

- Side delts: 9/10
- Front delts: 4/10
- Abs: 2/10

## How to do the Landmine Lateral Raise

1. Stand beside the landmine, feet comfortable, holding the bar end in front of your opposite hip.
2. Keep your torso upright with a slight elbow bend and your shoulders level.
3. Lift the bar out to your side, keeping your wrist below your elbow.
4. Raise the bar until your hand reaches about head height, then slowly lower it back.

### Full technique — 7 steps

1. Stand beside the landmine with the sleeve end in one hand and feet set comfortably apart.
2. Hold the bar end in front of your opposite hip, arm across your body, with a slight elbow bend and your torso upright.
3. Tighten your stomach and keep your shoulders level before starting the raise.
4. Lift the bar out and up to your side, keeping your wrist below your elbow as the bar arcs upward.
5. Raise until your hand reaches about head height without shrugging or leaning away.
6. Lower the bar along the same path until it returns in front of your opposite hip.
7. Finish all reps on one arm, then switch sides.

## Common mistakes

- Leaning away from the bar
- Shrugging into the top
- Turning it into a front raise
- Bending the elbow too much
- Swinging through the bottom

## Form cues

- Keep wrist below elbow
- Keep shoulders level
- Raise hand to head height
- Stay upright

## How much to do

- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Lateral Raise](https://seto.fit/exercises/cable-lateral-raise/)
- **Dumbbells**: [Seated Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise-seated/)
- **Resistance bands**: [Resistance Band Lateral Raise](https://seto.fit/exercises/band-lateral-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Machine Lateral Raise](https://seto.fit/exercises/machine-lateral-raise/) — Beginner
- Easier: [Dumbbell Lateral Raise](https://seto.fit/exercises/dumbbell-lateral-raise/) — Beginner
- **This exercise: Landmine Lateral Raise — Intermediate**

## Quick answers

### What muscles does the Landmine Lateral Raise work?

Primary: Side delts 9/10. Also works: Front delts 4/10, Abs 2/10.

### When should I do the Landmine Lateral Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Landmine Lateral Raise?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Landmine Lateral Raise?

Cable machine: Cable Lateral Raise. Dumbbells: Seated Dumbbell Lateral Raise. Resistance bands: Resistance Band Lateral Raise.

### What is an easier version of the Landmine Lateral Raise?

Dumbbell Lateral Raise (Beginner), Machine Lateral Raise (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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