Single Arm Landmine Lateral Raise
Intermediate
Also known as: One Arm Landmine Lateral Raise
Expert Advice
Let your shoulder blade rotate upward as your arm rises. Pinning it down can make the above-shoulder portion feel restricted.
How-to-do Steps
- Secure one end of the barbell in the landmine pivot before lifting.
- Stand with feet hip-width apart, holding the free end low across your body.
- Keep your working elbow slightly bent and your torso upright.
- Raise the bar outward and upward until your hand passes shoulder height.
- Lower slowly along the same arc to the starting position across your body.
- Complete the prescribed reps on one side, then switch arms.
Common Mistakes
- Torso twists to lift the barFix: keep your hips and chest facing the same direction.
- Wrist bends under the barFix: keep your knuckles aligned with your forearm.
Coach Cues
Sweep outward and upwardKeep your torso stillControl the return
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Landmine Lateral Raise primarily targets the Shoulders, with Strength mechanics using Landmine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders75%
Secondary
Abs5%
Traps20%
Equipment
Landmine
Exercise Type
Strength
Why Level 3?
Intermediate
The single-arm arc requires torso control and comfortable shoulder motion above shoulder height.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Landmine Lateral Raise work?
Single Arm Landmine Lateral Raise primarily targets the Shoulders. Secondary muscles involved include Abs, Traps. It is classified as a Strength exercise performed with Landmine.
How many sets and reps should I do for Single Arm Landmine Lateral Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Landmine Lateral Raise suitable for beginners?
Single Arm Landmine Lateral Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Landmine Lateral Raise?
Torso twists to lift the bar: keep your hips and chest facing the same direction. Wrist bends under the bar: keep your knuckles aligned with your forearm.
