Single-Arm Linear Jammer

The Single-Arm Linear Jammer is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthintermediatebarbellpushcompound
Single-Arm Linear Jammer - starting position

Starting position

Single-Arm Linear Jammer - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Chest Triceps

The shoulders handles the primary load during this movement. The chest and triceps assist as stabilizers throughout the range of motion.

How to Single-Arm Linear Jammer

  1. 1

    Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.

  2. 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. 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. 4

    Return to the starting position.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Single-Arm Linear Jammer work?

The Single-Arm Linear Jammer primarily works the Shoulders. Secondary muscles include the Chest, Triceps, which assist during the movement.

Is the Single-Arm Linear Jammer good for beginners?

The Single-Arm Linear Jammer is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

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

You need barbell to perform the Single-Arm Linear Jammer. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

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