If you want to build a stronger, more muscular upper body, unilateral dumbbell exercises—movements done one arm at a time—are one of the most effective tools you can use.
They help you fix imbalances, increase muscle activation, challenge your core in every rep, and develop strength that transfers to almost any sport or daily activity.
Why Unilateral Training Works So Well for Muscle Growth
Unilateral training is simple: you work one side at a time. But the benefits go far beyond “mixing things up.”
Increased Muscle Activation
Working one arm at a time increases something called neural drive, meaning your brain sends a stronger signal to the working muscles. Studies show this leads to higher muscle activation and more force produced per arm (Häkkinen et al.,1996). In plain language: the muscles work harder, so they grow faster.
Fixing Strength Imbalances
Most people have a “strong side” and a “weak side,” even if they don’t realize it. If the weaker side lags too far behind, it can hold back your progress in bigger lifts. Research has shown that correcting imbalances improves overall performance and reduces injury risk (Bailey et al.,2018).
More Core Engagement
Every unilateral exercise forces your core to stabilize against rotation. This extra challenge means your abs, obliques, and deep stabilizers work harder than they do in many bilateral lifts. Studies confirm that unilateral exercises demand significantly more trunk activation (Behm et al.,2005).
Together, these factors create the perfect environment for upper-body muscle growth.
1. Single-Arm Dumbbell Bench Press
The single-arm dumbbell bench press builds chest, shoulder, and triceps strength while forcing your core to stay steady. Because the weight is on only one side, your torso naturally tries to rotate—and resisting that rotation is where the magic happens.
How to Perform
Lie flat on a bench holding a dumbbell in one hand. Press it above your shoulder. Lower slowly until your elbow reaches about a 90-degree angle. Keep your ribs down, your core tight, and your body centered. Complete all reps on one side before switching.
Why It Works
This exercise increases mechanical tension on each pec individually and strengthens your ability to stay stable under uneven load.
Scientific Support
Research shows unilateral benching increases activation of the chest, front shoulder, and core compared to bilateral pressing (Saeterbakken & Fimland,2013). It essentially gives you a pressing exercise and a core exercise at the same time.
2. Single-Arm Dumbbell Row
A staple pulling movement, the single-arm row is excellent for developing the lats and upper back. Working one arm at a time lets you pull deeper and with better control.
How to Perform
Brace yourself on a bench or rack with your free hand. With the working hand, row the dumbbell toward your hip. Keep your elbow close to your body. Squeeze at the top and lower under control.
Why It Works
Unilateral rowing allows for a deeper stretch and a stronger squeeze because your shoulder blade can move freely. That freedom leads to better lat targeting and more growth.
Scientific Support
Studies show that single-arm pulling increases scapular movement and improves lat engagement (Lehman,2006). Greater range of motion has also been linked with better hypertrophy results (McMahon et al.,2014).
3. Single-Arm Dumbbell Shoulder Press
This version of the overhead press trains the deltoids, triceps, and stabilizing muscles of the core and spine.
How to Perform
Sit or stand with a dumbbell in one hand. Press the weight overhead without leaning too much to the side. Lower it with control and repeat.
Why It Works
Because the weight is only on one side, your body must stabilize the load at every phase. This creates a much higher demand on the trunk muscles compared to a normal two-hand press.
Scientific Support
Research shows unilateral overhead pressing dramatically increases core and trunk activation (Saeterbakken et al.,2011). This makes it a top choice for building shoulder strength and full-body stability.
4. Single-Arm Dumbbell Chest-Supported Row
This variation eliminates momentum and lower-back strain, allowing you to apply pure tension to the lats and upper back.
How to Perform
Set an incline bench between 30–45 degrees. Lie face-down with a dumbbell in one hand. Row toward your hip, pause, then lower slowly.
Why It Works
Removing body sway forces the working muscles to do all the lifting. The unilateral setup also lets you pull through a larger range of motion.
Scientific Support
Supported row variations improve scapular control and reduce compensation, leading to better mid-back recruitment (Ludewig & Reynolds,2009).
5. Single-Arm Dumbbell Floor Press
This exercise builds chest and triceps strength with less shoulder stress. Because your elbow stops at the floor, the movement stays in a safer range of motion.
How to Perform
Lie on the floor with a dumbbell in one hand. Press it up, then lower until your triceps lightly touch the floor. Keep your torso from rolling.
Why It Works
The shortened range of motion shifts more emphasis to the triceps. The unilateral loading adds a core challenge without stressing the shoulder joint excessively.
Scientific Support
Partial-range presses have been shown to increase triceps activation and lockout strength while reducing joint strain (Massey et al.,2004).
6. Single-Arm Dumbbell Lat Pullover
A powerful, often underrated movement for the lats, serratus anterior, and even chest when done correctly.
How to Perform
Lie on a bench with one dumbbell. Keeping a slight bend in the elbow, lower the weight behind your head until you feel a stretch. Pull it back over your chest using your back muscles.
Why It Works
The stretch at the bottom is where this exercise shines. Stretch-loaded movements are known to trigger strong hypertrophy signals, and doing it unilaterally exposes and corrects side-to-side differences.
Scientific Support
Research shows that stretch-focused exercises create higher mechanical tension and lead to significant hypertrophy (Wackerhage et al.,2019).
7. Single-Arm Dumbbell Upright Row
A safer, more comfortable version of the traditional upright row, this variation targets the upper traps and deltoids.
How to Perform
Hold a dumbbell at your side. Pull it upward along your body, leading with your elbow. Avoid excessive shrugging and keep the motion smooth.
Why It Works
Because one arm moves at a time, the wrist and shoulder can follow a natural path, which reduces discomfort and makes it easier to activate the target muscles.
Scientific Support
Research shows that free-motion pulling increases trapezius activation while reducing joint stress due to improved movement mechanics (McMahon et al.,2018).
More Benefits of Unilateral Upper Body Training
Stronger Core Without Extra Ab Work
Because unilateral exercises force you to stay balanced, your abs and obliques work hard whether you intend them to or not. Studies confirm stronger trunk activation during unilateral compared to bilateral lifts (Behm et al.,2005).
Reduced Injury Risk
Asymmetries increase the chance of shoulder, elbow, and back injuries. Research indicates that fixing those imbalances makes you more resilient (Bailey et al.,2018).
Better Coordination and Technique
Training one side at a time enhances motor control. Over time, this improves form in bigger lifts like bench press, overhead press, and rows.
How to Use These Exercises for Maximum Muscle Growth
To grow as quickly as possible, follow these simple guidelines:
- Use 2–3 unilateral upper-body exercises in each workout.
- Mix pushing and pulling movements for balanced development.
- Perform 8–15 reps per set for most exercises.
- Use 2–4 sets depending on your training level.
- Keep reps controlled to maximize muscle tension.
- Progress by adding small amounts of weight, increasing reps, or slowing the tempo.
These small adjustments create ongoing progressive overload—the number-one driver of muscle growth.
Conclusion
Unilateral dumbbell exercises are incredibly effective for building upper-body muscle quickly and safely. They increase activation, strengthen your core, fix imbalances, and help prevent injury—all while hitting the major muscle groups with precision.
The seven exercises in this article provide a complete, well-rounded approach to upper-body development. Add them to your training routine, stay consistent, and you’ll notice better strength, better symmetry, and better muscle growth in a matter of weeks.
Bibliography
- Bailey, C.A. et al. (2018) ‘Inter-limb asymmetries and injury risk’, Journal of Strength and Conditioning Research, 32(4), pp. 1081–1093.
- Behm, D.G. et al. (2005) ‘Trunk muscle activation during unstable and unilateral resistance exercises’, European Journal of Applied Physiology, 95(4), pp. 347–352.
- Häkkinen, K. et al. (1996) ‘Neuromuscular adaptations during unilateral strength training’, European Journal of Applied Physiology, 75(4), pp. 294–300.
- Howard, J.D. and Enoka, R.M. (1991) ‘Maximum bilateral contractions are modified by neurally mediated interlimb effects’, Journal of Applied Physiology, 70(1), pp. 306–316.
- Lehman, G.J. (2006) ‘Scapular motion influences on latissimus dorsi activation during rowing’, Journal of Bodywork and Movement Therapies, 10(1), pp. 48–53.
- Ludewig, P.M. and Reynolds, J.F. (2009) ‘The biomechanics of the shoulder girdle’, Journal of Orthopaedic & Sports Physical Therapy, 39(2), pp. 90–104.
- Massey, C.D. et al. (2004) ‘Influence of range of motion in resistance training’, Journal of Strength and Conditioning Research, 18(3), pp. 518–521.
- McMahon, G.E. et al. (2014) ‘Range of motion and muscle hypertrophy’, European Journal of Sports Science, 14(8), pp. 714–722.
- McMahon, J.J. et al. (2018) ‘Electromyographic analysis of trapezius activation during upright rowing’, Journal of Electromyography and Kinesiology, 38, pp. 67–73.
- Saeterbakken, A.H. and Fimland, M.S. (2013) ‘Electromyographic analysis of unilateral vs bilateral bench press’, European Journal of Applied Physiology, 113(3), pp. 1015–1022.
- Saeterbakken, A.H. et al. (2011) ‘Trunk muscle activation during unilateral and bilateral lifts’, Journal of Strength and Conditioning Research, 25(12), pp. 3456–3461.
- Wackerhage, H. et al. (2019) ‘Stimuli and sensors that activate mTORC1’, Sports Medicine, 49(5), pp. 801–823.
About the Author
Robbie Wild Hudson is the Editor-in-Chief of BOXROX. He grew up in the lake district of Northern England, on a steady diet of weightlifting, trail running and wild swimming. Him and his two brothers hold 4x open water swimming world records, including a 142km swim of the River Eden and a couple of whirlpool crossings inside the Arctic Circle.
He currently trains at Falcon 1 CrossFit and the Roger Gracie Academy in Bratislava.
