Single-Arm Linear Jammer

An intermediate strength exercise for the shoulders, chest and triceps, done with a barbell.

Movement guide

Single-Arm Linear Jammer

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusShoulders · Chest · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Alternating front raise demonstrated on the 3D figure

3D demoAlternating front raiseBeginner · A dumbbell

Similar move, beginner grade.

This move

Single-Arm Linear Jammer demonstrated on the 3D figure

3D demoSingle-Arm Linear JammerIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Clean and jerk demonstrated on the 3D figure

3D demoClean and jerkAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Chest, Triceps.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Landmine Linear Jammer demonstrated on the 3D figure

3D demoLandmine Linear JammerIntermediate · A barbell

Barbell Shoulder Press demonstrated on the 3D figure

3D demoBarbell Shoulder PressIntermediate · A barbell + A bench or box

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Barbell shoulder-blade punch demonstrated on the 3D figure

3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or box

Cable front raise demonstrated on the 3D figure

3D demoCable front raiseBeginner · A cable machine

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Questions people ask

What muscles does the Single-Arm Linear Jammer work?

Mainly the shoulders, with help from the chest and triceps.

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

A barbell.

Is the Single-Arm Linear Jammer good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Alternating front raise.

What is an easier alternative to the Single-Arm Linear Jammer?

Try the Alternating front raise. It works similar muscles at a lower grade.

How do I make the Single-Arm Linear Jammer harder?

Progress to the Clean and jerk, or add load, range or slower lowering once your form is solid.