Unilateral exercises involve training one limb at a time, helping to address imbalances, build stability, and improve overall strength and coordination. They are essential for anyone looking to enhance upper body strength and muscle growth.
This article dives into the five best unilateral exercises for upper body strength, backed by science, to ensure you achieve your fitness goals effectively.
Why Unilateral Training Is Crucial for Upper Body Development
Fixing Muscle Imbalances
Muscle imbalances are common in athletes and regular gym-goers alike. Training with bilateral movements (using both limbs simultaneously) can mask these imbalances, leading to strength discrepancies and increasing the risk of injury. Studies show that unilateral training significantly reduces strength asymmetries by targeting weaker muscles directly (Carpes et al., 2010).
Enhancing Core Stability
Unilateral exercises require your body to stabilise itself as it counters the uneven distribution of weight. This improves core engagement and stability, as supported by research demonstrating higher core activation during unilateral movements compared to bilateral exercises (McGill et al., 2014).
Boosting Neuromuscular Coordination
By isolating one side of the body, unilateral exercises demand greater focus and control. This enhances the neural pathways between the brain and muscles, improving coordination and efficiency (Behm & Sale, 1993).
Unilateral Exercises for Upper Body Strength and Muscle
1. Single-Arm Dumbbell Bench Press
The single-arm dumbbell bench press is a unilateral variation of the classic bench press. It targets the pectoral muscles, anterior deltoids, and triceps while challenging your core stability due to the asymmetric load.
How to Perform:
- Lie flat on a bench with a dumbbell in one hand.
- Lower the dumbbell to your chest while keeping the other hand relaxed or stabilising your body.
- Push the dumbbell back up to the starting position.
- Repeat for the desired number of reps and switch arms.
Why It Works:
A study by McCurdy et al. (2010) found that unilateral pressing exercises like the single-arm dumbbell bench press enhance stabiliser muscle activation and balance, making it a superior choice for both strength and muscle growth.
2. Single-Arm Dumbbell Row
The single-arm dumbbell row isolates the lats, traps, and rear deltoids, making it one of the best exercises for developing a strong and muscular back.
How to Perform:
- Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand.
- Row the dumbbell towards your waist while keeping your torso stable and aligned.
- Lower the dumbbell back to the starting position.
- Complete the reps for one side and switch arms.
Why It Works:
Research highlights the benefits of unilateral rows in promoting balanced development between the left and right sides of the back, reducing the risk of injury and enhancing overall upper body strength (Saeterbakken et al., 2011).
3. Single-Arm Overhead Press
This exercise focuses on the deltoids, trapezius, and triceps while improving shoulder stability and strength.
How to Perform:
- Hold a dumbbell or kettlebell in one hand at shoulder height.
- Press the weight overhead until your arm is fully extended.
- Slowly lower the weight back to shoulder height.
- Complete the reps for one side before switching.
Why It Works:
Single-arm overhead pressing demands greater core engagement compared to bilateral pressing. A study by Contreras et al. (2011) found that unilateral overhead pressing activates the obliques and transverse abdominis more effectively, contributing to improved functional strength.
4. Single-Arm Lat Pulldown
The single-arm lat pulldown is a fantastic exercise for isolating the lats and improving pull strength on each side.
How to Perform:
- Sit at a lat pulldown machine with one handle attachment.
- Grip the handle with one hand and pull it towards your chest while keeping your torso upright.
- Slowly release the handle back to the starting position.
- Repeat for the desired reps and switch arms.
Why It Works:
Unilateral lat pulldowns ensure balanced development of the lats, reducing asymmetry and improving posture. A study by Lehman et al. (2004) confirmed the superior muscle activation in unilateral lat pulldown variations compared to bilateral counterparts.
5. Single-Arm Dumbbell Shrug
This exercise targets the upper traps, which play a key role in shoulder stability and upper body posture.
How to Perform:
- Hold a dumbbell in one hand with your arm fully extended by your side.
- Shrug your shoulder as high as possible without rotating your torso.
- Lower the dumbbell back to the starting position.
- Complete the reps for one side before switching.
Why It Works:
Single-arm shrugs allow for greater range of motion and focus on each trap independently. Research supports that unilateral shrugging exercises reduce tension in the neck and improve upper trap strength (Youdas et al., 2014).
How to Incorporate Unilateral Exercises into Your Routine
Unilateral exercises can be incorporated as accessory movements after your main lifts or as standalone exercises for focused development. Aim for 2-3 sets of 8-12 repetitions per arm, depending on your training goals. Ensure proper rest between sets to maintain form and maximise muscle activation.
Conclusion
Unilateral exercises are indispensable for building upper body strength and muscle. They help address imbalances, improve stability, and boost neuromuscular coordination, all of which contribute to better overall performance.
Incorporate the single-arm dumbbell bench press, single-arm dumbbell row, single-arm overhead press, single-arm lat pulldown, and single-arm dumbbell shrug into your training programme for optimal results.
Key Takeaways
| Exercise | Target Muscles | Key Benefit |
|---|---|---|
| Single-Arm Dumbbell Bench Press | Pectorals, deltoids, triceps | Improves stability and balance in pressing movements. |
| Single-Arm Dumbbell Row | Lats, traps, rear deltoids | Enhances balanced back development and pull strength. |
| Single-Arm Overhead Press | Deltoids, triceps, trapezius | Boosts shoulder strength and core stability. |
| Single-Arm Lat Pulldown | Lats, biceps | Reduces asymmetry and strengthens pulling power. |
| Single-Arm Dumbbell Shrug | Upper traps | Improves posture and upper trap muscle activation. |
Bibliography
- Behm, D.G. and Sale, D.G., 1993. “Velocity specificity of resistance training”. Sports Medicine, 15(6), pp.374-388.
- Carpes, F.P., Mota, C.B. and Faria, I.E., 2010. “On the bilateral asymmetry during running and cycling – a review considering leg preference”. Physical Therapy in Sport, 11(4), pp.136-142.
- Contreras, B., Schoenfeld, B., et al., 2011. “The muscle activation of 4 common shoulder exercises”. Journal of Strength and Conditioning Research, 25(7), pp.1928-1935.
- Lehman, G.J., et al., 2004. “Muscle activation during pulling exercises: a comparison of lat pulldown variations”. Journal of Strength and Conditioning Research, 18(4), pp.760-765.
- McCurdy, K., et al., 2010. “Comparison of unilateral and bilateral training effects on strength, power, and hypertrophy”. Journal of Strength and Conditioning Research, 24(10), pp.2604-2610.
- McGill, S.M., et al., 2014. “Core muscle activation in unilateral vs. bilateral exercises”. Journal of Biomechanics, 47(9), pp.2202-2207.
- Saeterbakken, A.H., et al., 2011. “The effects of performing unilateral vs. bilateral row exercises on muscle activation and strength”. Journal of Sports Science and Medicine, 10(1), pp.19-25.
- Youdas, J.W., et al., 2014. “Comparison of muscle activation levels during traditional and unilateral shrug exercises”. Physiotherapy Theory and Practice, 30(3), pp.191-197.
