If you’re not incorporating any unilateral exercises to your current workout program then it really is time to rethink your approach. Without unilateral training you increase the chances of muscular/strength imbalances and injuries from occurring.
What Is A Unilateral Exercise ?
It may sound very complicated, but a unilateral exercise is simply an exercise that focuses on training one arm or leg at a time and is one of the best methods for increasing workout intensity. Furthermore, it will improve your core strength and help you push past any training plateaus.
Here is five of the best unilateral exercises to add into your workouts:
Single Stiff Legged Deadlifts
Start by standing with your feet shoulder width apart, grab either a barbell, dumbbell or kettlebell and slightly bend both your hip and one knee while extending your other free leg behind you for balance. Continue lowering the weight until you feel a deep stretch in your hamstrings and then return to the upright position, make sure you maintain a straight back at all times.
One Armed Dumbbell Press
Grab a dumbbell with one arm and lie down flat onto a bench press. Retract your shoulder blades (scapula), stick your chest out and slowly bring the dumbbell down over the lower part of your chest (your nipple line) then push back up as you breathe out.
Once you’ve grabbed yourself a pair of dumbbells you should remember to keep a neutral spine during the whole exercise before you start. Now once you’re ready step forward and bring your knee down to a 90 degree angle, make sure your other knee lightly touches the ground first before you lunge back up.
Seated One Armed Arnold Press
Begin by grabbing a single dumbbell with one arm and sit on a bench that has back support. Bring the dumbbell to the front of your shoulders with palm facing inwards and press up to the top, as you push through you will be rotating your hands about halfway through the exercise so that your palms are facing outward while locking out at the top. Once locked out at the top bring the dumbbell back down the same way you brought it up.
Single Arm Dumbbell Bent-Over Row
Put one leg on the bench and put your other leg out straight to the side of the bench. Now grab the front of the bench with one arm and use your other arm to hold the dumbbell, with the dumbbell in your hand pull it up towards the bottom of your chest while keeping a slight bend in your elbow when you lower it back down. P.S. always pull through your elbow and don’t forget to pinch everything in your back when you pull the dumbbell up.
Start by adding one unilateral exercise to each body part you train. It may take you a few workouts to get used to some unilateral exercises, but once you do you will see a rapid change in your physique.
Do you have anymore questions about unilateral exercises ? If you do then leave a comment down below.