Strong-arm your weak arm


It’s natural to have one arm that’s stronger than the other, but a significant imbalance can lead to long-term problems. And if you find yourself, for example, listing to the right as soon as you hit press-up number 10, it’s worth dedicating a weekly session to building up that less frequently flexed bicep. Your nervous system won’t allow the overloading of a weak link and, as such, even a slight strength disparity can prevent optimal muscle growth and strength gains. Use PT Scott H. Mendelson’s (completegymsnutrition.com) simple five-move routine to eliminate your weakness fast.

The build-up

Rather than performing extra reps on your weaker arm, Mendelson recommends unilateral training: “Training the weaker limb unilaterally forces the nervous system to respond favourably in several ways, including an increase in muscle fibre recruitment compared to a traditional bilateral exercise.” For the following five exercises, do the prescribed reps with your weaker arm first, take a few seconds to switch the weight to your other hand, then perform the same number of reps with your favoured arm. This is one set.
Since you’re working one arm at a time using bench moves, your core will also get a good wringing from this workout. It should take around 40 minutes and be performed once a week. Start with a dumb-bell weight around half of what you would normally use and try to build up the load week-by-week without compromising on form.

1. Flat unilateral dumb-bell press

Reps: 6-8 each arm
Sets: 3
Rest between sets: 75 seconds
Lie flat with your back on the bench while holding a dumb-bell in your weaker limb’s hand. With your feet on the floor, wide apart to assist balance, press the dumb-bell upward and complete 6-8 reps. Take only enough rest to switch the weight to the other hand and do 6-8 reps. “The major challenge will be balance since one side will be overloaded,” says Mendelson. Tough going. But good news for your abs.

2. Prone 30-degree dumb-bell unilateral row

Reps: 6-8 each arm
Sets: 3
Rest between sets: 75 seconds
Lie face-down on a 30-degree incline bench and perform a horizontal row, pausing for two seconds at the top of the movement. Your palms should be facing towards the bench. “Get a full range of motion by making sure your working arm is straight at the bottom of the rep,” says Mendelson. Keep your core engaged by ensuring your belly button is on the bench at all times.

3. Unilateral dumb-bell shoulder press

Reps: 6-8 each arm
Sets: 3
Rest between sets: 75 seconds
Sit down and, starting as always with your weaker arm, press a dumb-bell overhead until your arm is fully extended. A wide foot base will help with maintaining proper balance throughout the exercise. “This movement requires a great deal of core stabilisation and provides a great workout for your abs,” says Mendelson.

4. Unilateral neutral grip pull down

Reps: 6-8 each arm
Sets: 3
Rest between sets: 75 secs
Attach a single handle to the lat pull-down machine so you can pull the weight down with a single arm. Grip the handle so that your palm is facing inwards. Pull down until your elbow gets near the bottom of your rib cage. “Pause for two seconds in the bottom position before raising the load over a three-second count,” says Mendelson. Expect to start with a weight that is less than half of what you may be able to do with a typical two-handed lat pull-down.

5. Prone 30-degree unilateral reverse fly

Reps: 6-8 each arm
Sets: 2
Rest between sets: 60 seconds
Lying face-down on a 30-degree incline bench, raise the dumb-bell to ear level with a 20-degree bend in your elbow to reduce stress on the joint. Pause for two seconds at the top of the movement. “To perform this exercise correctly you may need to leave your ego at the door,” says Mendelson. Most men will start with 7.5 to 10lb dumbbells.

Source-http://www.menshealth.co.uk/building-muscle/get-big/5-ways-to-build-up-your-weaker-arm