10 Best Single-arm Linear Jammer Alternatives for Barbell Substitutes

Ranked Single-arm Linear Jammer Alternatives

10 substitutes, ranked by how closely each one matches the Single-arm Linear Jammer on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Rack Delivery

   81% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the delts.

   How to perform this exercise

   1. This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
   2. Begin by rotating the elbows around the bar, delivering the bar to the shoulders. As your elbows come forward, relax your grip. The shoulders should be protracted, providing a shelf for the bar, which should lightly contact the throat.
   3. It is important that the bar stay close to the body at all times, as with a heavier load any distance will result in an unwanted collision. As the movement becomes smoother, speed and load can be increased before progressing further.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
2. 

   2. Medicine Ball Scoop Throw

   78% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   A good swap when you have a medicine ball to work with, and it still works the delts.

   How to perform this exercise

   1. Assume a semisquat stance with a medicine ball in your hands. Your arms should hang so the ball is near your feet.
   2. Begin by thrusting the hips forward as you extend through the legs, jumping up.
   3. As you do, swing your arms up and over your head, keeping them extended, releasing the ball at the peak of your movement. The goal is to throw the ball the greatest distance behind you.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
3. 

   3. Car Drivers

   78% match

   • Delts
   • Barbell
   • Intermediate
   • Compound

   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
4. 

   4. Backward Medicine Ball Throw

   78% match

   • Delts
   • Medicine-ball
   • Intermediate
   • Compound

   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
5. Play demonstration

   5. Kettlebell One Arm Jerk

   74% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the delts.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
   2. Bend your knees slightly and engage your core.
   3. Press the kettlebell overhead in a straight line, fully extending your arm.
   4. As you press the kettlebell overhead, simultaneously dip your knees and quickly straighten them to generate momentum.
   5. As the kettlebell reaches its highest point, quickly drop underneath it by bending your knees and hips.
   6. Catch the kettlebell with a slight bend in your knees and hips, and your arm fully extended overhead.
   7. Stand up straight, fully extending your knees and hips, and stabilize the kettlebell overhead.
   8. Lower the kettlebell back to the starting position by bending your knees and hips, and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
   • Balance: harder to stay steady on than the Single-arm Linear Jammer
6. 

   6. One-arm Kettlebell Split Jerk

   74% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold a kettlebell by the handle. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
   2. Dip your body by bending the knees, keeping your torso upright.
   3. Immediately reverse direction, driving through the heels, in essence jumping to create momentum. As you do so, press the kettlebell overhead to lockout by extending the arms, using your body's momentum to move the weight.
   4. Receive the weight overhead by returning to a squat position underneath the weight, positioning one leg in front of you and one leg behind you.
   5. Keeping the weight overhead, return to a standing position and bring your feet together. Lower the weight to perform the next repetition.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
   • Balance: harder to stay steady on than the Single-arm Linear Jammer
7. Play demonstration

   7. Weighted Round Arm

   74% match

   • Delts
   • Weighted
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise your arms out to the sides, keeping a slight bend in your elbows.
   4. Continue lifting your arms until they are parallel to the ground.
   5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
8. Play demonstration

   8. Kettlebell One Arm Clean And Jerk

   73% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
   2. Bend your knees slightly and hinge at the hips, lowering the kettlebell between your legs.
   3. Explosively extend your hips, knees, and ankles, using the momentum to swing the kettlebell up to shoulder height.
   4. As the kettlebell reaches shoulder height, rotate your wrist and punch your hand straight up, locking out your arm overhead.
   5. Lower the kettlebell back down to the starting position and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
   • Balance: harder to stay steady on than the Single-arm Linear Jammer
9. Play demonstration

   9. Kettlebell One Arm Snatch

   73% match

   • Delts
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand between your legs.
   2. Bend your knees slightly and hinge at the hips, lowering the kettlebell towards the ground.
   3. Explosively extend your hips and knees, using the momentum to swing the kettlebell up towards your shoulder.
   4. As the kettlebell reaches shoulder height, rotate your hand and punch it straight up overhead, fully extending your arm.
   5. Lower the kettlebell back down between your legs and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: delts, the same as the Single-arm Linear Jammer
   • Equipment: free weights, the same as the Single-arm Linear Jammer
   • Body position: standing, the same as the Single-arm Linear Jammer
   • Balance: harder to stay steady on than the Single-arm Linear Jammer
10. Play demonstration

    10. Weighted Kneeling Step With Swing

    73% match

    • Delts
    • Weighted
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a kneeling position with your knees hip-width apart and your back straight.
    2. Hold a weight in each hand, with your arms extended straight down in front of you.
    3. Engage your core and swing the weights up and overhead, keeping your arms straight.
    4. Lower the weights back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Primary muscle: delts, the same as the Single-arm Linear Jammer
    • Equipment: free weights, the same as the Single-arm Linear Jammer
    • Body position: kneeling, not standing