ONE AT THE TIME
Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says Adam Gethin
What are unilateral moves?
In the simplest terms, a unilateral movement is one that uses one arm or leg rather than both to move a form of resistance from point A to point B. One of the most popular unilateral moves is the single-arm dumbbell biceps curl. Exercises that require the use of both arms or legs are called bilateral lifts.
Why should I do them?
There are many benefits to using unilateral moves. One of the main benefits is the improved isolation of a target muscle – with a unilateral exercise you’re able to focus more on the specific area of your physique that you’re trying to stimulate. Your range of movement also often increases, which can allow for a better overall muscle contraction, especially during the eccentric (lowering) phase of a rep.
Are there any other benefits?
Unilateral moves will help you build a six-pack too. All exercisesrecruit your core muscles to some extent, but during unilateral exercises the core often has to fix certain muscles in place toa greater extent than the bilateral equivalent. Such moves are also great for eliminating any strength bias on one side of your body (see ‘Strength Balance’ box).
Are some unilateral moves better than others?
Some exercises lend themselves better to unilateral versions. For example, a dumbbell bench press performed unilaterally is very hard to stabilise, especially with a heavy weight. That makes it good for challenging your core, but poor if you want to build strength or size across the target muscles (your pecs). By contrast, a single-arm dumbbell row is a fantastic exercise – primarily for the lats – because the body position is more stable.
When deciding whether to perform an exercise unilaterally, always consider whether the body is in a strong and stable position. If it isn’t, the emphasis is diverted from the target muscle, which takes away some of the tension on that muscle.
Should I use free weights, bodyweight or machines?
It depends on your goals. There aren’t many bodyweight exercises that the average person could do unilaterally: a single-leg bodyweight squat is probably the easiest, especially if you use a suspension trainer for support. There are some fantastic machine exercises, such as the unilateral leg press and certain variations of the row. There are also many great free-weights exercises. Using a combination of free weights and machines for unilateral exercises is best.
Can unilateral moves build muscle and burn fat?
Of course, in the same way a bilateral movement can. It’s training overall rather than a specific form of exercise that’s responsible for building muscle or burning fat – and make no mistake, it’s always a good idea to include unilateral exercises in a workout if you want to achieve these goals.
“With a unilateral move you’re able to focus more on a specific area of your physique