Landmine Lateral Raise

deltsshouldersbarbell

Matutunan kung paano gawin ang Landmine Lateral Raise nang may tamang form at technique. Ang barbell exercise na ito ay pangunahing nagta-target sa iyong Delts, na may secondary emphasis sa Traps, Upper Back.

Landmine Lateral Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Landmine Lateral Raise

Sundin ang mga hakbang na ito para maisagawa ang Landmine Lateral Raise nang may tamang form:

  1. 1Tumayo nang magkaparehong lapad ng balikat at bahagyang nakatekuk ang mga tuhod.
  2. 2Hawakan ang barbell nang overhand grip, nakapatong sa harap ng mga balikat.
  3. 3Pinapanatiling naka-engage ang core at tuwid ang likod, itaas ang barbell pataas at papalayo sa katawan, hanggang sa taas ng balikat.
  4. 4Sandaling ihinto sa itaas, pagkatapos ay dahan-dahang ibaba ang barbell pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Landmine Lateral Raise

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.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Landmine Lateral Raise?

Ang Landmine Lateral Raise ay pangunahing nagta-target sa iyong Delts. Ang mga secondary muscles na ginagamit ay kabilang ang Traps, Upper Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong shoulders.

Anong equipment ang kailangan ko para sa Landmine Lateral Raise?

Ang Landmine Lateral Raise ay nangangailangan ng barbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Landmine Lateral Raise nang may tamang form?

Simulan sa pamamagitan ng Tumayo nang magkaparehong lapad ng balikat at bahagyang nakatekuk ang mga tuhod. Hawakan ang barbell nang overhand grip, nakapatong sa harap ng mga balikat. Pinapanatiling naka-engage ang core at tuwid ang likod, itaas ang barbell pataas at papalayo sa katawan, hanggang sa taas ng balikat. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Landmine Lateral Raise sa Cora

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