Unilateral exercises, or exercises that emphasize one side of your body, help you determine if one side of your body is stronger than the other side. Because you are performing one side at a time, the number of total reps and duration of the exercise doubles. For example, it may take you 50 seconds to perform 10 reps of a two-arm dumbbell press. If you do this exercise with one arm, it will take you about 100 seconds, or almost two minutes, to finish one set. This time increase also increases the number of calories you expend in a workout.
Shoulder Press
Step 1
Stand with your right foot in front of you with both feet pointing forward. Hold a 25-lb. dumbbell in your left hand over your left shoulder with your elbow close to the center of your body.
Step 2
Exhale and press the dumbbell over your head. Pull your right shoulder back slightly as you press. Brace your abdominal region and tighten your buttocks slightly.
Step 3
Lower the dumbbell to your shoulder and perform 10 to 12 reps. Switch the weight to your right hand and perform another 10 to 12 reps. Switch leg position and repeat the pressing motion with your left and right arms.
Stand Dumbbell Push Press
Step 1
Stand with your legs about shoulder-width apart and hold a 35-lb. dumbbell with your right hand in the same position as in the shoulder press.
Step 2
Bend your legs slightly and push your legs against the floor, pressing the dumbbell over your head at the same time.
Step 3
Lower the weight to your shoulder. Perform three sets of five to 10 reps per arm.
Tips and Warnings
- Use a heavier weight if you can perform the exercises easily. Use a lighter weight if you cannot perform the exercises with good form or cannot perform the recommended number of sets and reps.
- Lifting any weight over your head with poor posture and movement patterns can lead to rotator cuff, back and other joint injuries. Perform corrective exercises that address and correct the cause of your poor posture before attempting any lifts, suggests the National Academy of Sports Medicine. These are exercises that establish proper movement patterns and correct any dysfunctions that cause poor posture, joint stiffness and pain.
Things You'll Need
- 35-lb. dumbbell
- 25-lb. dumbbell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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