Single-Arm Linear Jammer

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

Role	Muscles
Primary	shoulders
Secondary	chest, triceps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Iron Cross Dumbbell

Easier than the Single-Arm Linear Jammer

Same movement pattern, lower entry difficulty — work up from here.

Alternating Cable Shoulder Press beginner · Cable Machine Anti-Gravity Press beginner · Barbell Barbell Incline Shoulder Raise beginner · Barbell

Harder than the Single-Arm Linear Jammer

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Single-Arm Linear Jammer with

Opposing lats and middle back work — alternate sets without extra rest.

Bent-Arm Barbell Pullover lats Bent Over Two-Arm Long Bar Row middle back Reverse Grip Bent-Over Rows middle back Bent Over Barbell Row middle back

Common questions

What muscles does the Single-Arm Linear Jammer work?

The Single-Arm Linear Jammer primarily works the shoulders, with the chest and triceps as secondary movers. Barbell Shoulder Press, Landmine Linear Jammer, and Alternating Cable Shoulder Press train the same muscle, across 9 equipment types.

What equipment do you need for the Single-Arm Linear Jammer?

A Barbell. Without a barbell, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Single-Arm Linear Jammer suitable for beginners?

It is rated intermediate. Start with Alternating Cable Shoulder Press, Anti-Gravity Press, and Barbell Incline Shoulder Raise and work up.

Where should the Single-Arm Linear Jammer go in a workout?

Early — the Single-Arm Linear Jammer is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Bent-Arm Barbell Pullover and Bent Over Two-Arm Long Bar Row later.

Similar exercises

Barbell Shoulder Press Barbell Landmine Linear Jammer Barbell Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell