10 Best Single-arm Linear Jammer Alternatives for Barbell Substitutes

The Single-arm Linear Jammer is done standing with a barbell. Ranked closest by our scoring: the Left Hook. Boxing.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Single-arm Linear Jammer

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.
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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
    Left Hook. BoxingPlay demonstration

    1. Left Hook. Boxing

    70% match
    • Delts
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Keep your left hand up to protect your face and your right hand by your chin.
    3. Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
    4. Twist your torso and engage your core muscles to generate power in the punch.
    5. Snap your arm back 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: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
    • Balance: harder to stay steady on than the Single-arm Linear Jammer
  2. Incline Push-up (On Box)Play demonstration

    2. Incline Push-up (On Box)

    64% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the pectorals rather than the delts.

    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
    • Balance: easier to stay steady on than the Single-arm Linear Jammer
  3. Incline Scapula Push UpPlay demonstration

    3. Incline Scapula Push Up

    60% match
    • Serratus
    • Bodyweight
    • Beginner
    • Isolation

    A looser match: it works the serratus rather than the delts.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Place your hands on the bench slightly wider than shoulder-width apart.
    3. Position your feet on the ground, hip-width apart.
    4. Lower your chest towards the bench, keeping your elbows tucked in.
    5. As you lower, retract your shoulder blades, squeezing your scapulae together.
    6. Push through your palms to extend your arms and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: serratus, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
    • Balance: easier to stay steady on than the Single-arm Linear Jammer
  4. Push-up (Wall)Play demonstration

    4. Push-up (Wall)

    59% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a wall, about arm's length away.
    2. Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.
    3. Step back with your feet, keeping them hip-width apart.
    4. Engage your core and keep your body in a straight line from head to heels.
    5. Bend your elbows and lower your chest towards the wall, keeping your body straight.
    6. Pause for a moment, then push yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
    • Balance: easier to stay steady on than the Single-arm Linear Jammer
  5. Kneeling Push-upPlay demonstration

    5. Kneeling Push-up

    57% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Start by kneeling on the ground with your hands shoulder-width apart, fingers pointing forward.
    2. Extend your legs behind you, resting on the balls of your feet, so that your body forms a straight line from head to heels.
    3. Engage your core and lower your body towards the ground by bending your elbows, keeping them close to your sides.
    4. Continue lowering until your chest is just above the ground, then push back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing
  6. Modified Hindu Push-upPlay demonstration

    6. Modified Hindu Push-up

    57% match
    • Pectorals
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
  7. One Arm DipPlay demonstration

    7. One Arm Dip

    57% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Stand facing away from a bench or chair, with your feet shoulder-width apart.
    2. Place one hand on the bench or chair behind you, fingers pointing towards your body.
    3. Extend your legs out in front of you, keeping your heels on the ground.
    4. Bend your elbows and lower your body towards the ground, keeping your back close to the bench or chair.
    5. Pause for a moment at the bottom, then push through your palms to straighten your arms and return to the starting position.
    6. Repeat for the desired number of repetitions, then switch sides and repeat with the other arm.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Single-arm Linear Jammer
    • Balance: harder to stay steady on than the Single-arm Linear Jammer
  8. Incline Push-upPlay demonstration

    8. Incline Push-up

    56% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the elevated surface by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Single-arm Linear Jammer
  9. Incline Push-up Medium

    9. Incline Push-up Medium

    56% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
    2. Place your hands on the bar, with your hands about shoulder width apart.
    3. Position your feet back from the bar with arms and body straight. This will be your starting position.
    4. Keeping your body straight, lower your chest to the bar by bending the arms.
    5. Return to the starting position by extending the elbows, pressing yourself back up.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing
    • Balance: easier to stay steady on than the Single-arm Linear Jammer
  10. Incline Push Up Depth JumpPlay demonstration

    10. Incline Push Up Depth Jump

    56% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find an elevated surface, such as a bench or step, and place your hands shoulder-width apart on the edge.
    2. Step your feet back, keeping your body in a straight line from head to heels.
    3. Lower your chest towards the edge of the surface, bending your elbows and keeping your body aligned.
    4. Push through your palms to extend your arms and return to the starting position.
    5. Jump off the edge of the surface, landing softly with your knees slightly bent.
    6. Repeat the push-up and depth jump for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, not standing

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.

Single-arm Linear Jammer FAQ

What muscles does Single-arm Linear Jammer work?

The Single-arm Linear Jammer primarily targets the anterior and lateral deltoids while recruiting the upper pecs, triceps, and scapular stabilizers. It also engages the rotator cuff and serratus anterior for scapular control; cue: maintain scapular retraction and press in the scapular plane to maximize delt activation and minimize unwanted trap dominance.

Can I build muscle without doing Single-arm Linear Jammer?

Yes. You can build shoulder muscle using single-arm dumbbell presses, landmine presses, cables, and progressive overload protocols that replicate the jammer’s load and stabilization demands. Cue: progressively increase volume or load and keep reps controlled with a full concentric and slow eccentric to maximize deltoid hypertrophy and motor unit recruitment.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology