Landmine Lateral Raise

deltsshouldersbarbell

Learn how to do the Landmine Lateral Raise with proper form and technique. This barbell exercise primarily targets your Delts, with secondary emphasis on Traps, Upper Back.

Landmine Lateral Raise exercise demonstration showing proper form

How to Do the Landmine Lateral Raise

Follow these steps to perform the Landmine Lateral Raise with correct form:

  1. 1Stand with your feet shoulder-width apart and knees slightly bent.
  2. 2Hold the barbell with an overhand grip, resting it on the front of your shoulders.
  3. 3Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
  4. 4Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

Landmine Lateral Raise Muscles Worked

Primary

delts

Secondary

trapsupper back

Exercise Details

Equipment
barbell
Body Part
shoulders
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

Sets & Reps by Goal

Strength

Sets
3–5
Reps
3–6
Rest
2–3 min

Progressive overload is key — add weight when you can complete all reps with solid form.

Hypertrophy

Sets
3–4
Reps
8–15
Rest
60–90 s

Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.

Endurance

Sets
2–3
Reps
15–25
Rest
30–60 s

High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.

Which Workout Splits Include Landmine Lateral Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Shoulder Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Related Exercises

barbell thruster exercise demonstration showing proper form

barbell thruster

deltsbarbell
barbell wide-grip upright row exercise demonstration showing proper form

barbell wide-grip upright row

deltsbarbell
barbell rear delt row exercise demonstration showing proper form

barbell rear delt row

deltsbarbell
barbell upright row exercise demonstration showing proper form

barbell upright row

deltsbarbell
barbell front raise exercise demonstration showing proper form

barbell front raise

deltsbarbell
barbell seated overhead press exercise demonstration showing proper form

barbell seated overhead press

deltsbarbell

Frequently Asked Questions

What muscles does the Landmine Lateral Raise work?

The Landmine Lateral Raise primarily targets your Delts. Secondary muscles worked include Traps, Upper Back. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Landmine Lateral Raise?

The Landmine Lateral Raise requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Landmine Lateral Raise with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Landmine Lateral Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).

What are the best sets and reps for the Landmine Lateral Raise?

It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.

Which workout splits is the Landmine Lateral Raise best for?

The Landmine Lateral Raise fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.

Track Landmine Lateral Raise in Cora

Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.

Download Cora for iOS