Single Arm Linear Jammer

What is Single-Arm Linear Jammer? Single-arm linear jammer is a functional fitness exercise that mimics the movement of pushing or pressing an object away from the body in a linear motion. This exercise is great for developing upper body strength, power, and stability.

Single-Arm Linear Jammer Tutorial

1. Stand perpendicular to the cable machine with your feet shoulder-width apart.
2. Grasp the handle with one hand and position it at shoulder height.
3. Engage your core and push the handle away from your body in a linear motion until your arm is fully extended.
4. Slowly return to the starting position with control.
5. Repeat for the desired number of repetitions and then switch sides.

Common Mistakes

• Using momentum to push the handle instead of relying on muscle strength.

• Allowing the hips to rotate or the back to arch during the movement. - Using excessive weight that compromises form and technique.

• Not fully extending the arm during the push phase.

Tips for Better Results

• Start with a lighter weight to master the movement pattern before increasing resistance.

• Focus on maintaining good posture throughout the exercise. - Keep the core engaged to stabilize the body during the movement.

• Control the speed of the push and return to maximize muscle engagement.

Muscles Worked Single-arm linear jammer primarily targets the following muscles:

• Chest (pectoralis major) - Shoulders (deltoids) - Triceps - Core (to stabilize the body)