The Complete List Of Jammer Arm Exercises
Also known as lever arm, a jammer arm is one of the best power rack attachments for increasing exercise selection. This article will discuss the different exercises you can perform with jammer arms.
Jammer Arm Attachments
Most brands of Jammer arms include handles that have a neutral grip position and a straight handle for pronated and supinated grip positions.
You can use several other handles with your jammer arms that give you increased exercise variety and workout versatility. You will find the following attachments as options for certain exercises listed below.
- Jammer Arm Leg Press Attachment
- Straight Bar Attachment
Jammer Arm Chest Exercises
Let’s start with the muscle group that most people (but not you, right?) train first in the gym. One of the most common reasons that people purchase a set of adjustable jammer arms is so they can perform more chest exercises.
Here is a look at the exercises that will pump up your pecs in a big way.
Seated Chest Press
One thing that every home gym owner wants but will never buy is a chest press machine. This exercise is a perfect follow-up to the bench press and can help add volume to the workout. Jammer arms let you perform a chest press just like you would get from a Hammer Strength or a Nautilus machine.
For this exercise, you will want to attach resistance bands to your rack and each jammer arm. This will help create a more balanced strength curve so that the exercise is more challenging as the arms reach peak contraction.
Standing Chest Press
Athletes will love how the standing chest press lets you train your chest while engaging your core. We can execute this exercise while staying in a stable position or by taking a step forward and pressing. This exercise can also use resistance bands to optimize the strength curve.
Bench Press
For years, professional bodybuilders have praised the bench press machine found in the clubs such as Golds Gym Venice. The jammer arms version gives you the pump of a dumbbell press without losing energy to keeping the arms in a set position. You can also use the jammer arms for an incline bench press or a decline bench press.
Try this exercise with a neutral grip and feel an increased contraction at the top of the lift. Using a neutral grip for bench pressing is also good for those who struggle with shoulder issues.
Jammer Arm Back Exercises
Targeting many angles is necessary to build a big thick back. Jammer arms give you the ability to hit the entire back with a single piece of equipment. Changing the starting angle by raising the pin up or down a few notches will make the exercise feel completely different.
Let’s look at the exercises that will build a back so big that you will have to turn sideways when walking through the door.
Seated Row
Another machine exercise home gym enthusiast’s dream of is the seated row. With your chest pressed into a pad, the arms can get a full stretch and powerful contraction. Jammer arms give you this same feel with no additional space or cost. Like the chest press, use a resistance band to make it a more challenging movement.
Bent Over Row
Dorian Yates believed the barbell version of this exercise to be the bread and butter of his back routine. Jammer arms let you perform a Yates row, neutral grip row, or overhand row without the limitation of the bar hitting your stomach. For even more back muscle isolation, rest your head on a bench in an incline position.
Jammer Arm Shoulder Exercises
Increasing your shoulder exercise selection is a welcomed benefit for any garage gym. Jammer arms let you emphasize a specific head of the deltoid based upon the direction you face and grip position you choose for the exercise.
Shoulder Press
The overhead press is a fundamental exercise for shoulder strength and muscle mass. With the jammer arms, you can face forward to emphasize the front deltoid or face away from your power rack to hit the media and rear deltoid. You also have many grip positions to target different angles and emphasize different assisting muscle groups.
Upright Rows
Let’s be honest. When performed correctly, upright rows are just plain brutal. Using your jammer arms, naturally move the arms out in front of you to better target the shoulder muscles instead of the traps. Fortunately or unfortunately (depending upon how you see it) this version is as if not more brutal than the barbell upright row.
Shoulder Shrug
Shoulder shrugs with jammer arms is the answer to correctly targeting the traps with heavy weight. This exercise is a cross between a barbell shrug and a dumbbell shrug. It allows you to hold a neutral grip but lift very heavy weights.
Jammer Arm Leg Exercises
We all love squats, but having more leg exercise options helps to reduce overuse injury, develop different stabilizer muscles, and is a more enjoyable overall experience. Jammer arms give you a stable platform to perform many exercises.
Try these exercises and thank or curse us later.
Reverse Lunge
If you want to perform the reverse lunge without having to worry about balance and stability, then jammer arms are exactly what you need. This is a great exercise for building leg mass while working on your metabolic system and creating mobility in the hips.
Bulgarian Split Squat
Like the reverse lunge, jammer arms will help you perform the split leg squat without fear of falling over. Place your foot behind you on a bench and target your hamstrings, glutes, and hips.
Hack Squats
Having a straight bar attachment set up to your jammer arms allows you to position the bar on your traps for a set of modified hack squats. Lever arms will brace your back and move towards the rack as you press the weight upward. Place the pins where the arms are level at the bottom of your squat for the optimal angle at the top.
Straight Leg Press
Did you purchase your jammer arms leg press attachment yet? If not, now is the time! Jammer arms give you the ability to perform a straight leg press with no additional equipment. This is a game changer for those who train in garage gyms.
Vertical Leg Press
Since they are a space saving alternative, many home gyms will make the additional investment in a vertical leg press machine. But with jammer arms and the leg press attachment, you have a vertical leg press machine built into your squat rack.
Deadlift
A hex bar (also called a trap bar) is a popular choice for people who want to comfortably deadlift. But you don’t need to purchase another barbell that will only benefit you for a couple of exercises. We can use jammer arms to perform a neutral grip deadlift that will build your legs, butt, back, and traps.
Glute Kickbacks
With the footplate attached, you can pump up your glutes with a set of jammer arms. You can perform this exercise either standing or kneeling for a different feel and muscle emphasis.
Stiff Leg Deadlifts
Another exercise that benefits from a neutral grip alternative is the stiff leg deadlift. Now you can keep your arms directly by your side instead of out in front of you like a Romanian deadlift. Of course, you also have the option of performing the Romanian deadlift as well.
Jammer Arm Bicep and Tricep Exercises
You may not think of jammer arms being helpful for arm training, but there is a lot you can do to build enormous arms. The change of angle makes them a better option than equipment such as a smith machine as the arms can move in a more natural way.
Drag Curls
The barbell curl is a near extinct exercise in the gym, but it should be a fundamental exercise for building arm mass. The jammer arm drag curl is like a barbell curl except that the change in angle creates a slightly different stimulus. It might take a few attempts to get the right feel, but once you do, you will learn to love this exercise.
Lying Incline Curls
You can use the jammer arms for a lying incline curl, which helps to isolate the biceps by relaxing other parts of the body. Face your body towards the power rack and let the leverage naturally pull your arms away from your body for a peak contraction.
Lying Triceps Extension
Keeping the elbows back is not a problem with this version of a lying triceps extension. You can hold the proper position throughout the movement since the arms cannot move the elbows forward. In fact, setting the pin correctly will force the elbows to go back slightly at the top of the movement for an even stronger contraction.
Overhead Triceps Extension
With a wider than normal grip, you can hit the triceps in a way that supports increased bench press strength. This version of the overhead triceps press will hit the inner head of the triceps, which plays a big role in the lock out portion of a bench press.
Body Solid Jammer Arms
Need a set of Jammer Arms to perform the exercises mentioned in this article? Better Body Sports is a licensed retailer for Body Solid Jammer Arms. Built with premium materials and backed with a full commercial warranty, they built these Jammer Arms to withstand years of heavy lifting.
