Landmine Lateral Raise

DMOOSE

Landmine Lateral Raise

Exercise Description

Main Target Muscles

Shoulders

Secondary Target Muscles

Traps

Force Type

Pull

Workout Type

Strength training

Gym Gear

Landmine

Fitness Level

Intermediate

Compound/Isolated

Isolated

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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