SINGLE ARM EXERCISES

Single arm (unilateral) exercises are performed by isolating one arm at a time.

[{"selector":"#anim-0f13cc30-57c7-4da8-8772-a69338599966","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-44058e7b-8f0a-4f25-88e4-98d35ed7617a","keyframes":{"transform":["translate3d(-111.5108%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Single Arm Exercises

Unilateral training forces each single limb to do the work without allowing dominant muscles to take over for the weaker side.

[{"selector":"#anim-07763b84-1e17-40c2-ba61-8db4397a10d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6a66e47-ef57-409b-b1d6-f11100603b28","keyframes":{"transform":["translate3d(-111.27099%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Single Arm Exercises

1

[{"selector":"#anim-32ae3a94-2916-449a-85cc-78c644952595","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

2

[{"selector":"#anim-b58134dc-4a6c-43fa-83b2-80ba52cdbd5a","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

3

[{"selector":"#anim-7038e32f-18f2-41b5-9b7a-611be2903d25","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

4

[{"selector":"#anim-3108a37d-3938-46d0-9293-0e25946f15f2","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

5

[{"selector":"#anim-8d3989b9-3897-4821-8011-cb1fc069950d","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

6

[{"selector":"#anim-4a37e2fe-30ba-48d1-ab07-84fc60f46eaa","keyframes":{"transform":["scale(1)","scale(1.05)","scale(0.995)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":600,"easing":"ease-in-out","fill":"both","iterations":3}]

Screenshot Workout

[{"selector":"#anim-45c7b01f-f45e-4a7d-a2c1-036e0dc7874a","keyframes":{"transform":["scale(1)","scale(1.5)","scale(0.95)","scale(1)"],"offset":[0,0.33,0.66,1]},"delay":0,"duration":1450,"easing":"ease-in-out","fill":"both","iterations":1}] FULL Workout

Try the FULL 35-Minute Arm Workout in a guided, follow-along video!

Looking for a Unilateral LEG Workout? TAP BELOW!

SINGLE ARM EXERCISES

THAT WORK YOUR CORE!

6

Single arm (unilateral) exercises are performed by isolating one arm at a time.

What Are Unilateral Arm Exercises?

Unilateral training forces each single limb to do the work without allowing dominant muscles to take over for the weaker side.

Try 6 single arm exercises 👉

1

SINGLE ARM CHEST PRESS

Targets: Chest, shoulders , core and triceps.

2

ROTATIONAL SHOULDER PRESS

Targets: Shoulder muscles, core and obliques.

3

SINGLE ARM ROW

Targets: The latissimus dorsi. Also engages the bicep and core.

4

SINGLE ARM CURL

Targets: Biceps (front of the arm) and core.

5

OVERHEAD TRICEP EXTENSION

Targets: All three heads of the tricep muscle and core.

6

SIDE PLANK + DUMBBELL PULL

Targets: The obliques, back, shoulders and core.

Screenshot Workout

1. Chest Press 2. Rotational Press 3. Single Arm Row 4. Single Arm Curl 5. Tricep Extension 6. Plank + Pull DO IT: 30 sec work, 15 sec rest.

Try the FULL 35-Minute Arm Workout in a guided, follow-along video!

Looking for a Unilateral LEG Workout? TAP BELOW!