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Single-Arm Linear Jammer

Single-Arm Linear Jammer is an intermediate compound barbell exercise that mainly works your shoulders, with help from your chest and triceps.

💪 Shoulders🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Single-Arm Linear Jammer: starting position
Starting position
Single-Arm Linear Jammer: end position
End position

How to do the single-arm linear jammer

  1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Raise the bar from the floor, taking it to your shoulders with one or both hands. Adopt a wide stance. This will be your starting position.
  3. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
  4. Return to the starting position.

Muscles worked

Primary: ShouldersSecondary: ChestSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Single-Arm Linear Jammer alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the single-arm linear jammer work?

It mainly works your shoulders; your chest and triceps assist.

How many sets and reps of single-arm linear jammer should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the single-arm linear jammer good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More shoulders exercises →