10 Best Landmine Lateral Raise Alternatives for Small Gyms

The Landmine Lateral Raise is done standing with a barbell. Ranked closest by our scoring: the Dumbbell One Arm Lateral Raise, the Dumbbell One Arm Lateral Raise With Support and the Single Dumbbell Raise.

Landmine Lateral RaiseWatch the Landmine Lateral Raise

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Landmine Lateral Raise

The steps for the Landmine Lateral Raise itself, so you can judge how close each substitute below really is.

Delts, with traps, upper back · Barbell · Intermediate · Isolation

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold the barbell with an overhand grip, resting it on the front of your shoulders.
  3. Keeping your core engaged and back straight, lift the barbell up and away from your body, raising it to shoulder height.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Landmine Lateral Raise Alternatives

10 substitutes, ranked by how closely each one matches the Landmine Lateral Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Lateral RaisePlay demonstration

    1. Dumbbell One Arm Lateral Raise

    89% match

    Delts · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing your body.
    2. Keep your back straight and your core engaged throughout the exercise.
    3. Raise the dumbbell to the side, keeping your arm straight and your palm facing down.
    4. Continue lifting until your arm is parallel to the ground.
    5. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
    6. Repeat for the desired number of repetitions, then switch to the other arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: raise, the same as the Landmine Lateral Raise
    • Primary muscle: delts, the same as the Landmine Lateral Raise
    • Equipment: free weights, the same as the Landmine Lateral Raise
    • Body position: standing, the same as the Landmine Lateral Raise
  4. Kettlebell Pirate Supper LegsPlay demonstration

    4. Kettlebell Pirate Supper Legs

    87% match

    Delts · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the delts.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
    4. Extend your arm fully overhead, straightening your elbow.
    5. Lower the kettlebell back down to shoulder height, then return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: delts, the same as the Landmine Lateral Raise
    • Equipment: free weights, the same as the Landmine Lateral Raise
    • Body position: standing, the same as the Landmine Lateral Raise
  5. Standing Low-pulley Deltoid Raise

    5. Standing Low-pulley Deltoid Raise

    86% match

    Delts · Beginner · Isolation

    A good swap when you have a cable machine to work with, and it still works the delts.

    • Cable
    How to perform it
    1. Start by standing to the right side of a low pulley row. Use your left hand to come across the body and grab a single handle attached to the low pulley with a pronated grip (palms facing down). Rest your arm in front of you. Your right hand should grab the machine for better support and balance.
    2. Make sure that your back is erect and your feet are shoulder width apart from each other. This is the starting position.
    3. Begin to use the left hand and come across your body out until it is elevated to shoulder height while exhaling.
    4. Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position while inhaling.
    5. Repeat for the recommended amount of repetitions.
    6. Switch arms and repeat the exercise.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: raise, the same as the Landmine Lateral Raise
    • Primary muscle: delts, the same as the Landmine Lateral Raise
    • Equipment: a cable, not free weights
    • Body position: standing, the same as the Landmine Lateral Raise
    • Balance: easier to stay steady on than the Landmine Lateral Raise
  6. Front Plate Raise

    6. Front Plate Raise

    86% match

    Delts · Beginner · Isolation

    Pick this when you want an easier version that still works the delts.

    • Other
    How to perform it
    1. While standing straight, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended and locked with a slight bend at the elbows and the plate should be down near your waist in front of you as far as you can go. Tip: The arms will remain in this position throughout the exercise. This will be your starting position.
    2. Slowly raise the plate as you exhale until it is a little above shoulder level. Hold the contraction for a second. Tip: make sure that you do not swing the weight or bend at the elbows. Your torso should remain stationary throughout the movement as well.
    3. As you inhale, slowly lower the plate back down to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Landmine Lateral Raise
    • Primary muscle: delts, the same as the Landmine Lateral Raise
    • Body position: standing, the same as the Landmine Lateral Raise
    • Balance: easier to stay steady on than the Landmine Lateral Raise

Landmine Lateral Raise FAQ

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.

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