Movement overview

The Landmine Lateral Raise is an effective shoulder exercise that targets the lateral deltoids. It utilizes a landmine setup, which involves anchoring one end of a barbell to the ground, allowing for a unique range of motion and stability. This exercise helps in building shoulder strength and size, while also engaging the core for stabilization.

Step-by-step cues

1. Position a barbell in a landmine attachment or securely anchor one end in a corner.
2. Stand perpendicular to the barbell with your feet shoulder-width apart.
3. Grasp the end of the barbell with one hand, keeping your arm straight and at your side.
4. Engage your core and maintain a slight bend in your knees.
5. Lift the barbell laterally by raising your arm to shoulder height, keeping your elbow slightly bent.
6. Pause briefly at the top of the movement, ensuring control and stability.
7. Slowly lower the barbell back to the starting position.
8. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Focus on using your shoulder muscles to lift the weight, avoiding momentum or swinging.
• Keep your core engaged throughout the exercise to maintain balance and support.
• Start with a lighter weight to master form and technique before increasing resistance.
• Ensure that your movements are controlled and deliberate, especially during the lowering phase.
• Maintain a neutral spine and avoid leaning excessively to either side.