Single-Arm Linear Jammer
How to do the Single-Arm Linear Jammer with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Chest, Triceps
Barbell
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.
Log it, see it on your body.
Every Single-Arm Linear Jammer set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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