Single-Arm Linear Jammer
The Single-Arm Linear Jammer is a intermediate barbell exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentBarbell
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.