Single-Arm Linear Jammer
An intermediate compound strength exercise that works the shoulders, using a barbell.
Starting position
End position
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.
Muscles Worked
Alternatives to Single-Arm Linear Jammer
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Landmine Linear Jammer
An intermediate compound strength exercise that works the shoulders, using a barbell.
-
2
Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
-
3
One-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
4
One-Arm Kettlebell Military Press To The Side
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
5
One-Arm Kettlebell Para Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
6
One-Arm Kettlebell Push Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
7
One-Arm Kettlebell Split Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
8
Two-Arm Kettlebell Jerk
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
9
Two-Arm Kettlebell Military Press
An intermediate compound strength exercise that works the shoulders, using a kettlebell.
-
10
Dumbbell Lying One-Arm Rear Lateral Raise
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
Frequently Asked Questions
What muscles do single-arm linear jammer work?
Single-Arm Linear Jammer primarily works the shoulders. The chest and triceps assist as secondary muscles.
What equipment do I need for single-arm linear jammer?
Single-Arm Linear Jammer uses barbell.
Single-Arm Linear Jammer: is it suitable for beginners?
Single-Arm Linear Jammer is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of single-arm linear jammer?
Landmine Linear Jammer, Dumbbell One-Arm Shoulder Press, One-Arm Kettlebell Jerk train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my single-arm linear jammer reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; single-arm linear jammer can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Single-Arm Linear Jammer with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.