# Landmine Lateral Raise

URL: https://heatsy.app/ex/landmine-lateral-raise

Also known as: Land Mine Lateral Raise, Landmine Side Raise, One-Arm Landmine Lateral Raise

Body region: Shoulders

## Muscles

- Main: Deltoid
- Helps: Supraspinatus, Trapezius
- Holds: Erector Spinae, Rectus Abdominis, Gluteus Medius

## Equipment

- Landmine

## Technique

1. Set a barbell in a landmine anchor with light plates on the free end and stand sideways to the bar, a few steps from the end.
2. Hold the end of the bar in the hand farther from the anchor, arm down across your body.
3. Keeping the elbow slightly bent, raise the bar up and out to the side to about shoulder height.
4. Pause, then lower slowly to the start.

### Cues

- Lead with the elbow and keep the shoulder down.
- Keep the torso upright and still.
- Use light plates; the bar is a lever and feels heavier at the end.

### Common mistakes

- Swinging the bar with the hips.
- Shrugging the shoulder as the bar rises.
- Raising far above shoulder height.
- Leaning away from the bar to cheat the lift.

## Alternatives

- [Lateral Raise](https://heatsy.app/ex/lateral-raise)
- [Single-Arm Cable Lateral Raise](https://heatsy.app/ex/one-arm-cable-lateral-raise)