Prevent Strength Imbalance With Unilateral Training

Unilateral training stands for single limb training where you use one side at a time. It’s most commonly performed using dumbbells, but you can also use cable machines, resistance bands, or bodyweight exercises. Unilateral training offers a few significant advantages and it also provides variation to your programme. The main benefits are:

-       Preventing strength imbalances from left to right side – We are seldom completely ambidextrous (being able to use both hands or legs equally well) and one side of your body may be much stronger and more agile, especially in novice trainees. Unilateral training can help balance it out over time.

-       Injury prevention and rehab – It can help you move better and develop your muscles in a functional way and decrease your future injury potential. However, if you already have an injury, it can help you train around it by finding the right movement patterns for you, and also help with rehab by improving your strength balance.

-       More specific to sport and functions of daily life – You walk and run one leg at a time. Also when it comes to sports, whether it’s tennis, golf or boxing, one side of your body is likely to be more dominant and limbs are seldom used in the same movement pattern both sides at a time.

Here’s an exercise I often include in my clients’ programmes – Alternating Incline Dumbbell Press. Watch the video above to learn the correct form.