Single-Arm Linear Jammer
Single-Arm Linear Jammer is a intermediate-level compound in the strength category that primarily works the shoulders. It also recruits the chest and triceps. It is performed with barbell.
How to do it
- 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.