10 Best Landmine Lateral Raise Alternatives for Small Gyms
If you can't do the landmine lateral raise, use standing dumbbell lateral raises, seated cable lateral raises, single-arm band lateral raises, upright rows with a neutral grip, or leaning dumbbell lateral raises. Focus on a ~90° elbow hinge, lead with the elbow, and control the eccentric to load the lateral deltoid and preserve scapular mechanics.
Original Exercise: Landmine Lateral Raise
How to Perform Landmine Lateral Raise
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the barbell with an overhand grip, resting it on the front of your shoulders.
- Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Best Landmine Lateral Raise Alternatives
1. Dumbbell One Arm Lateral Raise
89% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
- Keep your back straight and your core engaged throughout the exercise.
- Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
- Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
2. Dumbbell One Arm Lateral Raise With Support
87.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your palm facing your body.
- Place your other hand on a stable surface, such as a bench or wall, for support.
- Keep your back straight and engage your core.
- Raise the dumbbell out to the side, keeping your arm straight and your palm facing down.
- Continue lifting until your arm is parallel to the ground.
3. Bent Over Low-Pulley Side Lateral
86.6% MatchHow to perform this exercise
- Select a weight and hold the handle of the low pulley with your right hand.
- Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
- Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
- Slowly lower the weight back to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions and repeat the movement with the other arm.
4. Crucifix
85.6% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
5. Dumbbell Standing Around World
82.5% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
6. Dumbbell Scaption
82% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
7. Dumbbell Lying One Arm Rear Lateral Raise
79% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, hanging towards the floor.
- Keep your arm straight and lift the dumbbell out to the side, away from your body.
- Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
- Repeat for the desired number of repetitions, then switch to the other arm.
8. Dumbbell Lying One Arm Deltoid Rear
79% MatchHow to perform this exercise
- Lie face down on a flat bench with a dumbbell in one hand, palm facing inwards.
- Extend your arm straight down towards the floor, keeping it close to your body.
- Raise your arm up and back, squeezing your shoulder blade towards your spine.
- Pause for a moment at the top, then slowly lower your arm back down to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
9. Dumbbell Lateral To Front Raise
77.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the ground, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Next, raise your arms in front of you until they are parallel to the ground, again keeping a slight bend in your elbows.
10. Dumbbell Lateral Raise
76.8% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Landmine Lateral Raise Alternative
You may substitute the landmine lateral raise because of shoulder pain, no landmine rig, or a need for unilateral work. Pain often stems from excessive anterior deltoid or impingement; choose an option that reduces flexion and emphasizes humeral abduction with slight external rotation. Equipment limits push you to dumbbells, cables, or bands, each altering load curve and time under tension. Preference for stability or progressive overload can also drive the switch: cables give constant tension for continuous lateral head activation, while dumbbells allow strict range-of-motion control. Cue: keep the elbow at ~90° and lead with the elbow, not the hand, to isolate the lateral deltoid and limit anterior delt recruitment.
How to Choose the Right Substitute
Match the substitute to your equipment, pain profile, and training goal. For maximal isolation and constant tension pick seated cable lateral raises; cue a slow 2:2 tempo and maintain 45–90° of humeral abduction to focus the lateral head. If you lack cables, use dumbbells and lean 10–15° away from the working arm to increase ROM and scapular upward rotation. Bands work well for rehab—start light and prioritize smooth eccentric control. For strength, use heavier dumbbells with partial reps or tempo manipulation. Always monitor scapular position: keep it slightly retracted and upwardly rotating to preserve mechanics and maximize deltoid activation.
Frequently Asked Questions
What muscles does Landmine Lateral Raise work?
The landmine lateral raise primarily targets the lateral (middle) deltoid, with secondary involvement of the supraspinatus and upper trapezius for scapular upward rotation. It minimizes anterior deltoid and long head of biceps involvement when you keep the elbow bent and lead with the elbow during abduction.
What is the best bodyweight alternative to Landmine Lateral Raise?
A strong bodyweight option is the side-lying T-raise: lie on your side and lift the top arm in line with the shoulder, keeping the elbow straight and thumb up to emphasize external rotation. Cue an intentional 2-second lift and 3-second lower to maximize lateral deltoid time under tension and maintain scapular control.
Can I build muscle without doing Landmine Lateral Raise?
Yes—you can build shoulder muscle using dumbbell lateral raises, cable laterals, band laterals, upright rows, and leaning laterals that all target the lateral deltoid with proper loading and progression. Focus on progressive overload, strict form (elbow lead, controlled eccentric), and sufficient volume to stimulate hypertrophy.
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