Shoulders
The main muscle group listed for this exercise.
Exercise guide
Single-Arm Linear Jammer
Single-Arm Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the chest and arms.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Shoulders
Single-Arm Linear Jammer also involves chest, arms.
Strength
Movement pattern: general. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Single-Arm Linear Jammer
- Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
- 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.
- Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
- Return to the starting position.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Jerk Balance
Jerk Balance is an intermediate-level shoulder exercise performed with a barbell. It also involves the glutes, legs, and arms.
View exerciseLandmine Linear Jammer
Landmine Linear Jammer is an intermediate-level shoulder exercise performed with a barbell. It also involves the core, legs, chest, and arms.
View exerciseRack Delivery
Rack Delivery is an intermediate-level shoulder exercise performed with a barbell. It also involves the arms and back.
View exerciseClean and Jerk
Clean and Jerk is an expert-level shoulder exercise performed with a barbell. It also involves the core, glutes, legs, back, and arms.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Single-Arm Linear Jammer.
What muscles does Single-Arm Linear Jammer work?
Single-Arm Linear Jammer primarily trains the shoulders and also involves the chest and arms.
Is Single-Arm Linear Jammer beginner-friendly?
It is listed as intermediate.
What equipment do I need for Single-Arm Linear Jammer?
This variation uses a barbell.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.