SINGLE-ARM LINEAR JAMMER

Written by Russ Howe PTI, and most recently updated 4 days ago.

1 min read

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  1. SETUP: Secure one end of a barbell on the ground, making sure it can’t move. Load the lifting side with weights. Get into a split-stance and power the bar to upper chest level. This is your start position.
  2. LIFT: Press the bar up by driving your feet into the ground and pushing the bar hard. As you lower the weight, transition grips to your other hand and perform a press for that side.
  3. TIP: This exercise is a good “burner” for the shoulders, but you can experiment with a much more explosive version of this by trying a Barbell Jammer!

MUSCLES WORKED BY THIS EXERCISE:

  • Shoulders (Front Delts)
  • Arms (Forearms)
plate front raise demo

ALTERNATIVE EXERCISES: