5 Ways Unilateral Training Can Transform Your Body

If you need to get your training back on track, training one limb or side at a time—also known as unilateral training—may be just the jolt you need.

Single-arm rows and alternating biceps curls are great basic lifts most people in the gym are familiar with. But we tend to forget you can break down any major movements for the chest, legs, and back to isolate one side or the other.

Here are the primary benefits of unilateral training and why you should absolutely incorporate this training technique into your next workout.

Strengthen Your Weak Side

Most of us have one side that is a little weaker or not as defined as the other. Often, when you train with a barbell, the stronger side picks up the slack for the weaker side. The barbell can transfer some of the weight during lifts like the bench press. You can try to avoid this by using dumbbells, but lifting the two arms together still has a synergistic effect, where the weaker side is bolstered by the stronger side.[1]

But...

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