10 Best Single-arm Linear Jammer Alternatives for Barbell Substitutes

Original Exercise: Single-arm Linear Jammer

Primary Muscle

Delts

Equipment

Barbell

Difficulty

Advanced

Type

Compound

Secondary Muscles: Chest, Triceps

How to Perform Single-arm Linear Jammer

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.

Pro Tips

• Category: Strength
• Force: Push
• Movement type: Compound

Best Single-arm Linear Jammer Alternatives

Best Match

1. Circus Bell

84.7% Match

Delts Other Advanced Isolation

How to perform this exercise

1. The circus bell is an oversized dumbbell with a thick handle. Begin with the dumbbell between your feet, and grip the handle with both hands.
2. Clean the dumbbell by extending through your hips and knees to deliver the implement to the desired shoulder, letting go with the extra hand.
3. Ensure that you get one of the dumbbell heads behind the shoulder to keep from being thrown off balance. To raise it overhead, dip by flexing the knees, and the drive upwards as you extend the dumbbell overhead, leaning slightly away from it as you do so.
4. Carefully guide the bell back to the floor, keeping it under control as much as possible. It is best to perform this event on a thick rubber mat to prevent damage to the floor.

2. Car Drivers

77.7% Match

Delts Barbell Intermediate Isolation

How to perform this exercise

1. While standing upright, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other and your arms should be extended straight out in front of you. This will be your starting position.
2. Initiate the movement by rotating the plate as far to one side as possible. Use the same type of movement you would use to turn a steering wheel to one side.
3. Reverse the motion, turning it all the way to the opposite side.
4. Repeat for the recommended amount of repetitions.

3. Backward Medicine Ball Throw

77.7% Match

Delts Medicine-ball Intermediate Isolation

How to perform this exercise

1. This exercise is best done with a partner. If you lack a partner, the ball can be thrown and retrieved or thrown against a wall.
2. Begin standing a few meters in front of your partner, both facing the same direction. Begin holding the ball between your legs.
3. Squat down and then forcefully reverse direction, coming to full extension and you toss the ball over your head to your partner.
4. Your partner can then roll the ball back to you. Repeat for the desired number of repetitions.

4. Barbell Thruster

72.4% Match

Delts Barbell Intermediate Isolation

How to perform this exercise

1. Start by standing with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip.
2. Lower into a squat position by bending your knees and pushing your hips back.
3. As you reach the bottom of the squat, explosively drive through your heels to stand up, simultaneously pressing the barbell overhead.
4. Lower the barbell back to shoulder height as you lower back into the squat position.
5. Repeat for the desired number of repetitions.

5. Double Kettlebell Jerk

69% Match

Delts Kettlebell Advanced Isolation

How to perform this exercise

1. Hold a kettlebell by the handle in each hand.
2. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so, so that the palms face forward. This will be your starting position.
3. Dip your body by bending the knees, keeping your torso upright.
4. Immediately reverse direction, driving through the heels, in essence jumping to create momentum.
5. As you do so, press the kettlebells overhead to lockout by extending the arms, using your body's momentum to move the weights.

6. Barbell Incline Bench Press

68.1% Match

Pectorals Barbell Intermediate Isolation

How to perform this exercise

1. Set up an incline bench at a 45-degree angle.
2. Lie down on the bench with your feet flat on the ground.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows at a 45-degree angle.
5. Pause for a moment at the bottom, then push the barbell back up to the starting position.

7. Barbell Incline Bench Press - Medium Grip

68.1% Match

Pectorals Barbell Intermediate Isolation

How to perform this exercise

1. Lie back on an incline bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. As you breathe in, come down slowly until you feel the bar on you upper chest.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly again. Tip: it should take at least twice as long to go down than to come up.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack.

8. Double Kettlebell Snatch

66.9% Match

Delts Kettlebell Advanced Isolation

How to perform this exercise

1. Place two kettlebells behind your feet. Bend your knees and sit back to pick up the kettlebells.
2. Swing the kettlebells between your legs forcefully and reverse the direction.
3. Drive through with your hips and lock the ketttlebells overhead in one uninterrupted motion.

9. Dumbbell One Arm Snatch

66% Match

Delts Dumbbell Advanced Isolation

How to perform this exercise

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
3. Lower the dumbbell towards the ground, keeping it close to your body.
4. Explosively extend your hips, knees, and ankles, driving the dumbbell upwards in a straight line.
5. As the dumbbell reaches shoulder height, quickly rotate your hand and punch it overhead, fully extending your arm.

10. Clean And Jerk

65.8% Match

Delts Barbell Advanced Isolation

How to perform this exercise

1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.

Why You Might Need a Single-arm Linear Jammer Alternative

You may substitute the Single-arm Linear Jammer for several reasons: no landmine rig or barbell available, shoulder pain with the specific bar path, or a need for easier load progression and unilateral stability work. Substitutes let you preserve deltoid activation while altering joint angle, grip, or stability demand. For example, a single-arm dumbbell press reduces torsional stress on the shoulder by allowing a neutral grip; cue: keep your elbow slightly in front of the shoulder to lower supraspinatus impingement risk. Choosing an alternative can maintain anterior and lateral deltoid recruitment while protecting the rotator cuff and scapular stabilizers.

How to Choose the Right Substitute

Choose a substitute based on equipment, desired muscle emphasis, and stability needs. If you lack a landmine, pick single-arm dumbbell presses to preserve anterior deltoid drive; cue: brace your core and press vertically along the scapular plane. Use cables to increase continuous tension and target the lateral deltoid with controlled eccentric tempo. If you need progressive overload and hip drive, select the single-arm push press and cue a short leg drive to transfer force through the delts. Prioritize exercises that match the original’s movement pattern (unilateral horizontal-to-vertical pressing) and that let you manage pain, range of motion, and scapular mechanics.

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