Shoulders
The main area this variation is designed to train.
Exercise guide
Single-Arm Linear Jammer
Learn how to do the Single-Arm Linear Jammer exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Barbell
Use this to decide whether the movement fits your current setup.
Intermediate
A quick checkpoint for how simple or technical the movement usually feels.
Shoulders
Secondary support can come from Chest, Arms.
Strength
Movement pattern: general. This is a compound exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Single-Arm Linear Jammer
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- 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.
Benefits
- Builds strength and control through the shoulders region.
- Trains multiple joints at once, which can make your sessions more efficient.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workout4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workout5-Day Bodybuilding Split
A traditional five-day bodybuilding split for lifters who enjoy focusing on one or two regions per session.
View workoutBeginner Strength Program
A simple strength-first plan that keeps the exercise menu small enough to progress consistently.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Barbell Shoulder Press
Barbell Shoulder Press is a intermediate strength that mainly trains your shoulders using barbell.
View exerciseClean and Press
Clean and Press is a intermediate strength that mainly trains your shoulders using barbell.
View exerciseJerk Balance
Jerk Balance is a intermediate olympic weightlifting that mainly trains your shoulders using barbell.
View exerciseLandmine Linear Jammer
Landmine Linear Jammer is a intermediate strength that mainly trains your shoulders using barbell.
View exerciseFAQ
Common questions about Single-Arm Linear Jammer.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Single-Arm Linear Jammer work?
Single-Arm Linear Jammer mainly works the shoulders. It can also involve chest, arms depending on your setup and range of motion.
Is Single-Arm Linear Jammer beginner-friendly?
It is listed as intermediate, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Single-Arm Linear Jammer?
You will usually need Barbell for this variation.
How should I progress Single-Arm Linear Jammer?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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