Unilateral exercises to grow specific muscle groups
Unilateral exercises are single-leg or single-arm movements. The main benefit of including unilateral exercises in your training program is that you can use both sides of the body equally, reducing any imbalances or size differences. Doing so also helps to avoid overtraining of the dominant side, allowing you to isolate each muscle group independently. Here’s our top pick unilateral exercises for each muscle group.
Shoulders
Leaning Lateral Raise
Bonus Tip: Try using cables over dumbbells for a better squeeze.
Chest
Single Arm Press
Bonus Tip: If you struggle with balance, try holding a dumbbell in the other hand overhead while pressing with the other, then swap.
Lats
One Arm Row
Bonus Tip: Row to your hip for more lat activation, or to your ribs for upper back.
Biceps
Single Arm High Cable Curl
Bonus Tip: Aim to curl the cable behind your head for a better squeeze.
Triceps
Bent Over Single Arm Extension
Bonus Tip: Don’t take any rest between swapping arms, one is resting while the other is working. Try these in high reps too (12–20 reps).
Quads
Single Leg Press
Bonus Tip: Keep one leg grounded to allow for a stronger more controlled rep with the working leg.
Hamstrings
Single Leg Lying Curl
Bonus Tip: Try lowering each rep for 4–5 seconds for a crazy burn.
Calves
Single Leg Calf Raise
Bonus Tip: Raise up as high as you physically can on your toes to get the biggest squeeze possible.
