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Landmine Lateral Raise

IntermediateStrengthTier T3

You stand beside a barbell anchored at one end, holding the free end in the hand farthest from the anchor in front of your hip. You raise your arm out to the side to shoulder height, then lower it. You repeat on the other side.

Targets: Shoulder
Muscles: Deltoids

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand, with the free end of the bar held in front of your body at hip level.
  • Keep the bar's lower end seated in the landmine base throughout. Do the other arm the same way.
  1. A woman standing facing the camera, her right hand holding the raised end of a bar at hip level, its other end in a floor base at her left.

    Step 1 of 3

    Stand sideways to the landmine and hold the free end of the bar with the far hand, in front of your body at hip level, elbow slightly bent.

  2. The same woman with her right arm lifted out to her side at shoulder height, still holding the raised end of the bar.

    Step 2 of 3

    Lift the bar out to your side in a wide arc, leading with your elbow, until your arm is roughly parallel to the floor.

  3. A woman standing facing the camera, her right hand holding the raised end of a bar at hip level, its other end in a floor base at her left.

    Step 3 of 3

    Stand sideways to the landmine and hold the free end of the bar with the far hand, in front of your body at hip level, elbow slightly bent.

Safety Information

Stop the lift where your arm is roughly parallel to the floor, and lower under control without swinging the trunk to lift the bar. Make sure the bar's lower end is seated firmly in the landmine and the base cannot slide on the floor before you take the free end, and keep a hold on the bar throughout. If you have a diagnosed shoulder, neck or back condition, or you feel sharp or worsening pain in the shoulder or upper arm, ask a physical therapist or physician before doing this exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.