Shoulders / Intermediate / Compound (multi-joint)

Single-Arm Linear Jammer

A barbell exercise for the front delts, with the chest and triceps assisting.

At a glance

Primary

Front delts

Secondary

Chest, Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint), One side at a time

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.

Common mistakes

• ✗ Leaning back to press.

  Why it hurts: It turns into an arch that loads the lower back.

  ✓ Instead: Lean slightly forward into the bar and press up and away, ribs down.

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