What is the difference between landmine lateral raises and dumbbell lateral raises?

The landmine version provides an ascending resistance curve where tension increases as you raise the bar, while dumbbells offer more consistent resistance throughout. The landmine also requires more core stability due to the offset load and angled path of motion.

How do I position my body relative to the landmine?

Stand perpendicular to the landmine with your working arm closest to the bar and your feet roughly shoulder-width apart. Position yourself far enough from the base that you can raise the bar through a full range of motion without hitting your body.

Should I use a false grip or wrap my thumb around the bar?

Either grip works, but many lifters prefer a false grip with the thumb alongside the fingers to reduce forearm involvement and maximize deltoid focus. Choose whichever grip allows you to maintain control while feeling the target muscle working.

Landmine Lateral Raise

The landmine lateral raise is a shoulder exercise that targets the deltoids by raising the end of a barbell outward from a perpendicular stance to the landmine. It suits lifters looking for a unilateral shoulder movement with a unique resistance curve that increases tension at the top of the range.

Muscle group: Shoulders
Primary muscles: deltoids
Equipment: Barbell

How to do the Landmine Lateral Raise

Set up a barbell in a landmine attachment and stand perpendicular to it with your working-side arm closest to the bar.
Grip the end of the barbell with your working hand using a neutral grip, letting your arm hang naturally at your side.
Brace your core and maintain a slight bend in your elbow throughout the movement.
Raise the barbell outward and upward in an arc until your arm is roughly parallel to the floor.
Lower the barbell back to the starting position under control.
Complete all reps on one side before switching to the other arm.

Form tips

Keep your torso stable and avoid leaning away from the weight as you raise the bar.
Lead the movement with your elbow rather than your hand to maintain proper deltoid engagement.
Control the descent to prevent the weight from dropping quickly and losing tension on the muscle.

Common mistakes

Using momentum by swinging the torso: this reduces deltoid activation and increases injury risk.
Raising the arm too high past parallel: this shifts tension to the traps and compromises shoulder positioning.
Allowing the elbow to straighten completely: this places excessive stress on the elbow joint rather than keeping tension on the deltoids.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 10 to 15 reps per arm, while strength work typically uses 3 to 5 sets of 6 to 8 reps per arm with heavier load.

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Frequently asked questions

What is the difference between landmine lateral raises and dumbbell lateral raises?: The landmine version provides an ascending resistance curve where tension increases as you raise the bar, while dumbbells offer more consistent resistance throughout. The landmine also requires more core stability due to the offset load and angled path of motion.
How do I position my body relative to the landmine?: Stand perpendicular to the landmine with your working arm closest to the bar and your feet roughly shoulder-width apart. Position yourself far enough from the base that you can raise the bar through a full range of motion without hitting your body.
Should I use a false grip or wrap my thumb around the bar?: Either grip works, but many lifters prefer a false grip with the thumb alongside the fingers to reduce forearm involvement and maximize deltoid focus. Choose whichever grip allows you to maintain control while feeling the target muscle working.

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