Landmine Lateral Raise

Target Muscles: Shoulders

Landmine Lateral Raise Overview

The landmine lateral rise is a variation of the lateral raise that requires you to move in a relatively fixed plane of movement. It's a shoulder workout that focuses on the muscles in the shoulder.

The landmine lateral raise involves the rear delts to a little larger extent than other standing lateral raise variants.

How to Do It?

• Stand straight with your spine stable and your feet in a squat pose.
• With one hand, use a pronated grip to grasp the barbell to your body's front.
• Raise your arm over your torso, retaining the elbow stretched, and stand tall at the top.
• Drop the barbell back to the initial position slowly and steadily.
• Repeat until the desired number of reps.

Landmine Lateral Raise Tips

• As you elevate the barbell, ensure you are not leaning backwards.
• Inhale as you lower the barbell and exhale as you lift it to the top of the action.
• Try soft tissue work for the pecs and thoracic spine in case you're having shoulder soreness at the top of the action.
• Allowing the head to lean forward considerably is not a good idea.
• Make sure your rib cage isn't protruding and that you're not in a position of severe hyperextension.

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