For many, training can become stale after a long time in the game. Adding training variety into you programme is a great way to stop this from becoming an issue. It can also be a great way to break through training plateaus by applying slight variations to the stimulus you are used to.

There are few better ways to add effective variation to your training than by using Jammer Arms...

What Are Jammer Arms?

Jammer Arms are rack attachable arms that pivot from the rack when lifted, creating an arched pathway for the handle. This fixed handle pathway allows you to exert high amounts of force since you do not have the same balance requirements as a free-weight exercise.

Jammer arms are synonymous with pressing movements, but you shouldn’t be limited to just that. Here are our favourite jammer arm exercises to get you started.

1 - Seated Jammer Arm Chest Press

Primarily Targets - Chest (pectorals), Triceps and Anterior Deltoids

• Set an adjustable bench up to a 90-degree angle, in between the Power Rack, with the jammer arms set to mid-chest height.

• Grasp the neutral handle.

• Push the handles away, as if trying to touch the wall in front of you, until your elbows are locked.

• Reverse the movement to complete a rep.

2 - Seated Jammer Arm Incline Press

Primarily Targets - Upper Chest (Pectorals), Triceps and Anterior Deltoids

• Set a bench up to a 45-degree angle, in between the rack, with the jammer arms set to mid-chest height, at a slight incline, using a pin.

• Grasp the neutral handle.

• Push the handles away, as if trying to touch the wall in front of you, until your elbows are locked.

• Reverse the movement to complete a rep.

3 - Single Jammer Arm Push Press

Primarily Targets - Shoulders (Deltoids) and Triceps

• Stand tall and grasp a handle in one hand and step away from the rack with it to take the load of the Jammer Arm.

• Keeping your core tight and stable so that it doesn’t twist, take a controlled dip with the legs, before quickly reversing your momentum back the other way.

• When you reach the top of your leg drive, push the weight overhead with your arm.

• Slowly lower the Jammer Arm back down to complete a rep. Repeat the same number of reps on each arm.

4 - Jammer Arm Bent Over Row

Primarily Targets - Lats and Traps

• Set the jammer arms to a low height, below your waist.

• Stand between the Jammer Arms and hinge down to grasp both the handles, with an overhand grip.

• Pull your elbows past your torso, before lowering back down until the arms are extended, below your chest, to perform a rep.

5 - Jammer Arm Reverse Lunge

Primarily Targets - Quads and Glutes

• Face the rack, with the Jammer arms set at a low height.

• Reach down to pick up the handles, in whatever grip you find most comfortable.

• Keeping your standing leg vertical, step back with your trailing leg, landing on the ball of your foot, before dropping your knee to the floor.

• Reverse the movement to complete a rep and repeat on both sides equally.

6 - Jammer Arm Shrugs

Primarily Targets - Upper Traps

• Stand tall, holding the Jammer Arms, having picked them up from a low height.

• Keep the arms long.

• Pull your shoulders straight up to your ears, before relaxing back to your start position.

7 - Single Jammer Arm Bent Over Row

Primarily Targets - Lats and Traps

• Set the jammer arms to a low height, below your waist.

• Stand between the Jammer Arms and hinge down to pick up one handle, with an overhand grip.

• Pull your elbow past your torso, before lowering back down until the arm is extended, below your chest, to perform a rep.

• Repeat this with both arms equally.

8 - Jammer Arm Belt Squat

Primarily Targets - Glutes, Quads and Adductors

• Loop a Dip Belt around your torso and into the front loop of one of the Jammer Arms.

• Assume a squat stance, facing the Jammer Arm head on.

• Lean back into the belt to take the weight of the Jammer Arm.

• Sit between your knees to perform a squat, before standing back up to complete the rep.

9 - Jammer Arm Romanian Deadlift

Primarily Targets - Hamstrings and Glutes

• Facing the rack, pick the Jammer arms up from a low position, with an overarm grip.

• Push your bum back to the wall behind you, with a slight bend at the knee, to lower the weight, until you feel a stretch in the hamstrings.

• Stand back up, driving the hips through to complete the rep.

10 - Jammer Arm Stiff Leg Deadlift

Primarily Targets - Hamstrings and Glutes

• Facing the rack, hinge down to the handles with your legs as straight as you can, while keeping the lumbar neutral.

• Drive the floor away to stand up.

• Lower the weight back down, pushing the hips back, keeping the legs as straight as possible.

• Between each rep, the bar is brought down to the floor to a dead stop, which is how it differs from the RDL.

11 - Jammer Arm Front Delt Raise

Primarily Targets - Front Deltoids (Shoulders)

• Stand inside the rack, facing out, with the handles down by your side.

• Grab both the handles with a pronated grip.

• Pull the handles up and out in front, keeping your torso vertical, with straight arms.

• Reverse the movement to complete a rep.

12 - Jammer Arm Bench Press Lift Off

• Install J-cups directly onto your jammer arms and rack your bar.

• Set up for a normal barbell bench press.

• Pull the bar and Jammer Arm Levers away from the rack before pressing the weight up to release the lever arms.

• Perform your usual bench press.

If you are thinking of buying your first power rack or upgrading your kit, checkout out the M4 range which has compatible jammer arms, making your training more effective. Add Jammer Arm to your training equipment arsenal if you are looking for more versatility in your training and to push your strength to the next level!

Written by guest author Ewan Hammond.

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Tags: Equipment > Power Racks and Cages ; Exercise Type > Strength ; Misc > Mirafit Ambassadors