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Single-Arm Linear Jammer

Performed unilaterally with one arm to expose left/right asymmetries, this variation primarily targets your Shoulders, with support from Chest, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Chest, Triceps

How to perform Single-Arm Linear Jammer

  1. Step 1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
  2. Step 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. Step 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. Step 4. Return to the starting position.

Frequently asked questions

What are the primary muscles targeted by the single-arm linear jammer?

This exercise primarily targets the anterior and medial deltoids. It also engages the triceps and core for stabilization during the explosive upward movement.

What is the most common form mistake to avoid during this movement?

Avoid excessively leaning your torso into the bar or arching your lower back. Maintain a neutral spine and use a staggered stance to ensure the power comes from the shoulder and legs.

How should I position my feet for maximum stability?

Use a staggered stance with the foot opposite your working arm placed forward. This provides a stable base and allows for better force transfer through the kinetic chain.

Is there a beginner-friendly alternative if a landmine attachment is unavailable?

A standing single-arm dumbbell overhead press is a suitable alternative. It builds the necessary unilateral shoulder strength and stability required for the jammer.

What is the recommended set and rep range for developing power?

Perform 3 to 5 sets of 5 to 8 repetitions per arm. Focus on maximum concentric speed while maintaining a controlled eccentric phase to optimize power output.

Sample sets & reps for Single-Arm Linear Jammer

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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