Landmine Lateral Raises

Landmine Lateral Raises are a shoulder exercise and primarily target the lateral deltoids. To a lesser degree, they also work the anterior deltoids and upper trapezius.

Equipment

Barbell

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Landmine Lateral Raise is a dynamic and innovative exercise designed to target the deltoid muscles, particularly the lateral or middle deltoid head, which is crucial for building shoulder width and overall upper body aesthetics. Utilizing a landmine setup, where one end of a barbell is anchored to the ground, this exercise offers a unique resistance curve and stability challenge that can enhance muscle activation and growth. By incorporating the Landmine Lateral Raise into your hypertrophy-focused training regimen, you can effectively diversify your shoulder workouts, reduce the risk of injury associated with traditional lateral raises, and achieve a more balanced and sculpted physique.

Execution

How to Execute Landmine Lateral Raises

Setup

  1. Secure one end of a barbell in a landmine attachment or firmly in a corner.
  2. Stand perpendicular to the barbell with your feet shoulder-width apart.
  3. Grasp the free end of the barbell with the hand furthest from the attachment, using an overhand grip.
  4. Keep your arm extended but slightly bent at the elbow, and maintain a neutral spine.

Execution

  1. Engage your core and keep your torso stable throughout the movement.
  2. Lift the barbell laterally (to the side) by raising your arm until it is parallel to the ground.
  3. Pause briefly at the top of the movement, ensuring you feel the contraction in your shoulder.
  4. Slowly lower the barbell back to the starting position in a controlled manner.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing the set, carefully lower the barbell to the ground.
  2. Switch sides and repeat the exercise with the opposite arm.
  3. Ensure the barbell is securely placed back in the landmine attachment or corner when finished.

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