maratoolSingle-Arm Linear Jammer
How to do the 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
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Because more than one joint is moving, the work does not stay in one place: the chest adds pushing force at the shoulder; the triceps straighten the elbow to finish the movement.
How this movement works
The working muscles shorten as they drive the load away from you, and more than one joint changes angle to do it. Load spreads down a chain instead of sitting on one muscle, which is why a compound push handles more weight than any single-joint alternative — and why joint position, not the muscle, is usually what fails first.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the shoulders too, using equipment this one does not:
- Smith Machine One-Arm Upright Rowmachine
- Smith Machine Rear Deltoid Rowsmith machine
- Standing Alternating Dumbbell Pressdumbbell
- Standing Low-Pulley Deltoid Raisecable
- Standing Two-Arm Overhead Throwmedicine ball
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 141 shoulders exercises in this database, 46 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.