I first discovered this unconventional shoulders exercise in a T-Nation.com article from trainer Ben Bruno. Since then I’ve explored different ways to modify them, and applied them in the training of various physique athletes with great results. This movement utilizes what’s known as a “landmine” setup, which involves placing one end of a barbell into a specialized landmine unit, into the corner of a wall, or using an Olympic plate flat on the floor like I show you in the video below. From here, you grip the other end of the barbell to perform a lateral raise. As you’ll notice in the video, it’s somewhat of a hybrid exercise between a front, side and “y” raise.
What makes this shoulders exercise so effective?
The key lies in the unique arching path of the bar, which effectively targets all three heads of the shoulders: the front, the side, and the rear deltoids. This comprehensive approach not only enhances shoulder development but also engages the often-neglected lower traps, which play a vital role in stabilizing and pulling the scapula down. Additionally, this exercise is fantastic for strengthening the rotator cuff, promoting overall shoulder health and performance.
For the best results, I recommend performing 2-4 sets of 8-15 reps each side. The best way to utilize this shoulders exercise would be as an accessory exercise following heavier compound movements, and as a way to isolate your shoulders with some additional volume after heavy pressing work.
Just make sure you make the most of the eccentric muscle contraction by controlling the lowering portion of the movement. If you need to start with something easier then use a shorter bar (for example an EZ bar) as I covered in the video —this exercise can be surprisingly humbling!
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