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Single-Arm Linear Jammer, starting position 
Single-Arm Linear Jammer, finishing position
StrengthintermediateBarbell
Single-Arm Linear Jammer
Primary
Shoulders
Secondary
Chest, Triceps
Equipment
Barbell
Level
intermediate
Single-Arm Linear Jammer demonstration
How to Perform
- 1Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 2Raise 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.
- 3Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- 4Return to the starting position.
Video Tutorial
Tips & Common Mistakes
- •Focus on controlled movements rather than speed or momentum
- •Maintain proper breathing - exhale during the exertion phase
- •Start with lighter weight to master the form before progressing
- •As a compound movement, this exercise works multiple muscle groups efficiently
Muscles Worked
Front
Back
ShouldersChestTriceps
Exercise Details
- Category
- Strength
- Force
- push
- Mechanic
- compound
- Level
- intermediate
Exercise Variations
Frequently Asked Questions
What muscles does Single-Arm Linear Jammer work?
Single-Arm Linear Jammer primarily targets the Shoulders. It also works the Chest, Triceps as secondary muscles.
What equipment do I need for Single-Arm Linear Jammer?
Single-Arm Linear Jammer requires Barbell.
Is Single-Arm Linear Jammer suitable for beginners?
Single-Arm Linear Jammer is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Single-Arm Linear Jammer
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.