Landmine Lateral Raise (Barbell)

A shoulder isolation exercise using a landmine barbell that emphasizes lateral deltoid development with reduced joint stress compared to traditional lateral raises.

Instructions

1. Load one end of the barbell into a landmine attachment.
2. Stand facing away from the machine, feet shoulder-width apart.
3. Grip the end of the barbell with one hand at about hip height, elbow slightly bent.
4. Keep your torso stable and core engaged.
5. Raise the barbell out to the side in an arc until your arm reaches shoulder height.
6. Pause briefly at the top, feeling the lateral deltoid contraction.
7. Lower the barbell back to the starting position in a controlled manner.
8. Complete all reps on one side, then switch arms.

Tips

• Maintain a slight elbow bend throughout the movement to protect your shoulder joint.
• Control the movement—avoid using momentum or leaning with your torso.
• The angled barbell path feels more natural than traditional lateral raises for many lifters.
• Use lighter weight than you might think and focus on strict form.
• Pause at the top to maximize the time under tension and shoulder engagement.
• This unilateral variation helps identify and correct strength imbalances between sides.