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Single-Arm Linear Jammer

A intermediate strength exercise for the shoulders, done with a barbell.

Single-Arm Linear Jammer: starting positionSingle-Arm Linear Jammer: finishing position
Main muscles
Shoulders
Also works
Chest and Triceps
Equipment
Barbell
Level
Intermediate
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Arm Linear Jammer

Questions

What muscles does the Single-Arm Linear Jammer work?

Mainly the shoulders, with the chest and triceps helping.

Is the Single-Arm Linear Jammer good for beginners?

It's rated intermediate. Beginners can build up to it with Anti-Gravity Press first.

What can I do instead of the Single-Arm Linear Jammer?

Good alternatives that train the shoulders: Barbell Shoulder Press, Clean and Press, Landmine Linear Jammer or Seated Barbell Military Press.

How many sets and reps of the Single-Arm Linear Jammer should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).