Why is it important and how it can help your overall strength and health
By Abhishek Behl (Accredited Exercise Scientist)
Unilateral Training is essentially training a single arm or a single leg individually as opposed to training both simultaneously. Unilateral training is extremely effective in advancing your health and strength goals.
Unilateral training has been commonly used to overcome any muscular imbalances which can be caused by having a more dominant limb/arm, this type of training is also used as a progression if you’re feeling as though the movement you’re doing is not challenging enough and this all ties in with preventing injuries as well as adding variety towards your exercise regimen.
Unilateral exercises and movement patterns are extremely beneficial for muscle-mind connection as it has been shown that focusing on one side of the body individually can be quite beneficial to get the mind to connect to the correct muscle group which therefore improves awareness around targeting the correct muscle groups when it comes to exercise and training.
Single Arm Tricep Pushdown
In a standing position, hold the cable with no attachment(just the cable) with one hand and set the cable at an overhead height. Push the attachment down toward the thigh, fully extending the elbow, and then return to the starting position in a controlled manner keeping the elbow locked to the waist (Delavier, 2010; Contreras, 2013).
Single Arm Pulldown
While seated or standing, grasp a cable handle with one hand and set the cable at an overhead position. Pull the handle downward toward the chest while keeping the torso upright. Slowly allow the handle to return to the starting position (Boyle, 2020; Delavier, 2010).
Single Arm Lateral Raise (With Dumbbell or Cable)
For the dumbbell variation, stand upright holding a dumbbell in one hand. Lift the dumbbell out to the side with a slight bend in the elbow until the arm is parallel to the ground, then lower it back down.
For the cable variation, stand sideways to a cable machine with the handle set at hand height. Grasp the handle with the outside hand, lift the arm laterally to shoulder height, and lower back down (Delavier, 2010; Gentil et al., 2017).
Single Arm Shoulder Press (Seated or Kneeling)
While seated on a bench or kneeling on one knee, hold a dumbbell at shoulder height with one hand. Press the dumbbell overhead until the arm is fully extended, then lower it back down with control in a horizontal position with a slight angle (Boyle, 2020; Delavier, 2010).
Single Arm Row (Seated, Kneeling, or Bent Over)
In a kneeling or bent-over position, brace one arm on a bench or surface for support. Using the opposite hand, pull a dumbbell or cable handle toward the torso, retracting the shoulder blade. Return to the starting position in a slow, controlled manner (Boyle, 2020; Contreras, 2013).
Single Arm Bayesian Curl (Cable Set at Hand Height)
Stand in a staggered (split) stance facing away from a cable machine with the cable set at hand height. Hold the handle with one hand, keeping the arm extended slightly behind the body. Curl the handle toward the shoulder, ensuring that the elbow stays behind the body throughout the movement to maintain tension on the biceps, then lower it back down (Delavier, 2010; Contreras, 2013).
Preacher Curl
Sit on a preacher bench with one arm resting on the pad and a dumbbell in hand. Curl the weight toward the shoulder, then lower it back down slowly, isolating the bicep.
Single Leg Press
In a seated position on the leg press machine, place one foot on the platform. Push the platform away by extending the knee and hip, then slowly return to the starting position (Boyle, 2020; Schoenfeld, 2016).
Single Elevated Calf Raise (or Single Leg Calf Raises on Leg Press Machine)
Stand with one foot on a raised surface or place one foot on the platform of a leg press machine. Press through the ball of the foot to lift the heel, then lower it back down with control (Gentil et al., 2017; Schoenfeld, 2016).
Bulgarian Split Squat
Stand with one leg elevated behind on a bench or similar surface. Lower the body by bending the front knee, keeping the torso upright, then return to standing by pushing through the front leg (Boyle, 2020; Schoenfeld, 2016). The more you lean forward the more recruitment from the glute and hamstring and the more upright you are the more quadricep recruitment.
Single Leg Glute Bridge/Hip Thrust
Lie on the floor or a bench with one foot flat and the other leg extended or elevated. Push through the grounded heel to lift the hips upward, creating a straight line from the knee to the shoulders, then lower back down (Contreras, 2013; Delavier, 2010).
Arabesque/Single Leg Deadlift
Begin in a standing position with one foot grounded. Hinge forward at the hips while extending the opposite leg backward, keeping the back straight, and return to standing once the torso is parallel to the ground (Boyle, 2020; Schoenfeld, 2016).
Single Leg Step Ups
Stand in front of an elevated platform or bench. Step onto the platform with one leg, driving through the heel to bring the other leg up (try not to rest at the bottom), then step down in reverse with control (Gentil et al., 2017; Boyle, 2020).
Please note: that these are just a few exercises, there’s plenty that provide value but the ones listed are highly effective in helping achieve strength, conditioning and hypertrophy (increasing muscle size) goals.
Training muscles individually with a strong focus on those muscles solely – will severely help you from a strength perspective. As sometimes the strong/more dominant/preferred arm/leg will be doing more work than the other and that is what causes muscular imbalances. As mentioned previously – addressing muscular imbalance leads to injury prevention whether you’re doing chores at home, or running, or playing sport or even at the gym. If you’re after any further guidance or assistance you’re welcome to ask one of our friendly team.
Reference List
Boyle, M. (2020) Functional training anatomy. Champaign, IL: Human Kinetics.
Contreras, B. (2013) Bodyweight strength training anatomy. Champaign, IL: Human Kinetics.
Delavier, F. (2010) Strength training anatomy. 3rd edn. Champaign, IL: Human Kinetics.
Gentil, P., Oliveira, E. and Bottaro, M. (2017) ‘Effects of training variation in resistance exercise on muscle performance: A review’, Clinical Physiology and Functional Imaging, 37(6), pp. 573–578.
Schoenfeld, B. J. (2016) Science and development of muscle hypertrophy. Champaign, IL: Human Kinetics.