Shoulders · Barbell · Compound · Intermediate
Single-Arm Linear Jammer
PrimarySecondary
- Main muscles
- Shoulders
- Also working
- Chest, Triceps
How to do it
- 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.
Swaps on other equipment
Each has the shoulders as its main muscle and is also a push, on a different piece of equipment.
Other shoulder exercises
- Side Laterals to Front Raise · Dumbbell
- Side Wrist Pull · Bodyweight
- Single Dumbbell Raise · Dumbbell
- Sled Overhead Backward Walk · Other
- Sled Reverse Flye · Other
- Smith Incline Shoulder Raise · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake