Unilateral Exercises: What Are They and Why You Should Be Doing Them

Unilateral exercises are strength training movements that require one limb or one side of the body to work independently from the other. These exercises are important for balanced muscle development because they help to identify and address muscle imbalances that can occur between the left and right sides of the body.

Unilateral exercises activate more muscle fibers than bilateral exercises because each side of the body is working independently. This increased activation leads to better muscle growth and strength gains. For example, a basketball player may have stronger legs on one side due to their dominant shooting hand. By focusing on unilateral exercises, they can work to correct these imbalances and reduce the risk of injury.

Understanding Muscular Imbalances

Muscular imbalances refer to differences in strength and size between the muscles on the left and right sides of the body. This issue can affect any muscle group, including the legs or biceps.

If you’ve ever looked in the mirror and noticed that your right bicep is larger than your left, you may be wondering why this is happening. (Why Is My Right Bicep Bigger Than My Left? Equalize Your Size!)

You may be putting more weight on your right arm during the workout, which can cause it to grow larger than your left arm. To correct this, you can focus on using the same weight and performing the same number of repetitions with both arms during your workouts. By working each arm independently, you can identify and correct any strength differences, which can improve your overall bicep symmetry.

Unilateral exercises can be beneficial for several reasons:

First, they can help to identify and correct muscle imbalances, which occur when one side of the body is stronger or more developed than the other. Second, they can help to improve balance and stability, as the body must engage more core muscles to maintain balance during unilateral movements. Third, they can help to improve coordination and motor control, as each limb or side of the body is forced to work independently.

Overall, incorporating unilateral exercises into your workout routine can help to improve your overall strength, stability, and coordination, while also reducing the risk of injury.

Some common examples of unilateral exercises include:

Unilateral Arm Exercises

Unilateral exercises help to correct muscle imbalances by targeting each arm individually. This can lead to better overall strength and muscle development in both arms.

CONCENTRATION CURL
DUMBBELL PREACHER CURL
ONE ARM CABLE CURL
DUMBBELL SCOTT HAMMER CURL
ONE ARM BICEPS CURL
DUMBBELL KICKBACK
ONE ARM TRICEPS PUSHDOWN
SIDE ONE ARM REVERSE PUSHDOWN
CABLE REAR DRIVE
ONE-ARM DUMBBELL TRICEPS EXTENSION

Unilateral Chest Exercises

When it comes to unilateral exercises for the chest, it’s important to target both the pectoral major and minor muscles. Here are 10 unilateral exercises that you can incorporate into your chest workout routine:

ONE-ARM CABLE CHEST PRESS
SINGLE-ARM CABLE CROSSOVER
ALTERNATE DUMBBELL BENCH PRESS
DUMBBELL DECLINE ONE-ARM HAMMER PRESS
ONE-ARM KETTLEBELL CHEST PRESS
SINGLE ARM MEDICINE BALL PUSH-UP
LEVER ONE ARM CHEST PRESS
DUMBBELL ONE ARM REVERSE GRIP PRESS
ONE ARM DECLINE CABLE FLY
SINGLE ARM PUSH-UP

Unilateral exercises for the Shoulder

Unilateral exercises for the shoulder can be a great way to improve strength and stability in the shoulder joint, while also preventing muscle imbalances. Remember to start with lighter weights and focus on proper form to avoid injury and maximize the benefits of these exercises. Here are 10 unilateral exercises that you can incorporate into your shoulder workout routine:

BAND SINGLE ARM SHOULDER PRESS
KETTLEBELL ONE-ARM MILITARY PRESS
CABLE LATERAL RAISE
CABLE FRONT RAISE
KNEELING CABLE EXTERNAL ROTATION
ONE-ARM BENT OVER CABLE LATERAL RAISE
CABLE INTERNAL SHOULDER ROTATION
ONE-ARM REAR LATERAL RAISE
DUMBBELL ONE ARM SHOULDER PRESS
SINGLE ARM ARNOLD PRESS

Unilateral exercises for the Leg and hips

Unilateral exercises for the leg and hips can be a great way to improve strength, stability, and balance, while also preventing muscle imbalances. Here are 10 unilateral exercises that you can incorporate into your leg workout routine:

HAWAIIAN SQUAT
GLUTE KICKBACK MACHINE
DUMBBELL BULGARIAN SPLIT SQUAT
SINGLE LEG PRESS
SINGLE LEG HIP THRUST JUMP
SINGLE LEG EXTENSION
LEVER SINGLE LEG CURL
SINGLE LEG CALF RAISE
SINGLE LEG BOX JUMP
HACK MACHINE ONE-LEG CALF RAISE

Unilateral back exercises

Unilateral back exercises help to target each side of your back individually, which can help to correct any muscle imbalances that may exist. Unilateral back exercises require greater core activation compared to bilateral exercises. This means better performance in activities like sports or weightlifting.

DUMBBELL ROW
ONE ARM CABLE ROW
HALF KNEELING LAT PULLDOWN
CABLE ONE ARM LAT PULLDOWN
ONE-ARM BARBELL ROW
KNEELING SINGLE ARM HIGH PULLEY ROW
WEIGHTED ONE ARM PULL-UP
ONE ARM LANDMINE ROW
CABLE ONE-ARM PULLDOWN
SINGLE ARM TWISTING SEATED CABLE ROW

How to Incorporate Unilateral Exercises into Your Workout Routine

It’s important to balance your unilateral exercises with bilateral exercises for overall muscle development. Try to incorporate both types of exercises into your routine. For example, instead of doing bilateral squats, do single-leg squat or Bulgarian split squats.

Proper form is essential for unilateral exercises to be effective and safe. Be sure to maintain proper alignment, engage your core, and keep your weight evenly distributed.

Incorporating unilateral exercises into your workout routine can improve your overall strength, stability, and balance. Remember to start with proper form, gradually increase difficulty, and balance your routine with bilateral exercises for optimal results.