💪 6 Landmine Shoulder Moves for Supersized Delts

Today’s newsletter is presented by Orangetheory. If you’re looking for an effective way to shake up your fitness routine, you can get a free Orangetheory class by heading here.

Here’s what we’re talking about today:

  • Men’s Open bodybuilder Hunter Labrada’s pre-Olympia back workout.

  • Six landmine exercises to try for shoulder development.

  • A preview of the Classic Physique contest at the 2023 Olympia.


Laser-Focused Labrada

Credit: Hunter Labrada / YouTube

Men's Open star Hunter Labrada is determined to elevate his performance at the 2023 Mr. Olympia after slipping from fourth to seventh place in 2022. To reach the next tier of elite bodybuilders, Labrada is targeting the weak spots in his posterior chain to bridge the gap and hopefully secure a top-five finish.

In a workout video posted to YouTube, Labrada showed off the four moves he incorporates into his back routine, including machine-based horizontal and vertical rows and pulldowns. Throughout the training session, note how Labrada executes slow and controlled pulling motions to engage his muscles and optimize growth.

If you want to watch a master at work, you can check out the video below.


Snag a Free Orangetheory Class, Courtesy of BarBend

Don't get us wrong — we all love a dependable 5x5 routine. But sometimes, doing the same workouts day after day can feel a bit... bland.

Orangetheory Fitness provides routines so zesty that they keep your mind engaged and your body burning calories for hours after you're done.

BarBend readers can test out the science-backed, technology-tracked, coach-led workouts with a FREE first class. No hidden catch, just pure sweat.

Ready to turn the heat up on your fitness routine? Claim your free class now.


Delt Express

Credit: RomarioIen / Shutterstock

Targeting the deltoids is key for those looking to build a broader physique. You can effectively shape and strengthen your shoulders by incorporating compound and isolation movements like the barbell shoulder press and dumbbell lateral raises. However, to maximize your results, you need to vary your exercises and introduce new stimuli to challenge your muscles. That's where the landmine press comes in.

Adding this exercise to your push day can help you target your delts from different angles, leading to more significant muscle growth and development. We’ve provided a comprehensive breakdown of six landmine shoulder variations, highlighting how these moves effectively engage the anterior, posterior, and lateral deltoid muscles. Once you learn these exercises, you’ll never wait an eternity for a clear power rack again.


BarBend’s 2023 Classic Physique Olympia Preview

Credit: @GymShark / Giphy

As viewers eagerly await the showdown in the Classic Physique division at the 2023 Olympia, one question looms: Can Chris Bumstead secure his consecutive fifth title, or will a new champion emerge? The anticipation is palpable, with 39 contenders vying for the throne in Orlando this November.

Only three men have claimed the Olympia crown since the division debuted in 2016, and CBum has been on the top for more than half that time. However, recent adjustments to weight limits factor in the competitors' height, granting an advantage to those with a larger frame, such as Breon Ansley and Ramon Rocha Quieroz, which may level the playing field.

For an in-depth analysis of the entire roster and the formidable contenders who could give CBum a run for his money, be sure to check out our preview below.


An Olympia Withdrawal

Credit: @bpi_sports and @ifbb_pro_kamal_elgargni / Instagram

  • Kamal Elgargni pulled his name from the 2023 Olympia. Listen to what led the former 212 Olympia champ to withdraw.

  • Who do you think will win the 2023 Men’s Physique Olympia? Get our take on the top contenders and examine the roster for yourself.

  • Watch coach Hany Rambod and 2022 Mr. Olympia Hadi Choopan work through an entire chest routine just weeks before the big show.