Single-Arm Linear Jammer

Single-Arm Linear Jammer is a compound strength exercise using barbell that trains the front delts, shoulders.

Open in MyoAmigo →

Primary muscles: Front Delts, Shoulders

Secondary muscles: Chest, Side Delts, Triceps

How to do it

1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
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. Perform the movement by extending the elbow, pressing the weight up. Move explosively, extending the hips and knees fully to produce maximal force.
4. Return to the starting position.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Single-Arm Linear Jammer from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Front Delts volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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