Have you ever wondered if you can heft a dumbbell with one hand, but struggle to lift it with the other?If so, you might have a problem with your arms.This can be frustrating, but don't worry, it's a common issue, and you can fix it with a few changes to your exercise routine.A physical therapist or personal trainer can help you correct it on your own.
Step 1: You should use proper form when exercising.
If you use incorrect or poor form when you exercise, you can make the imbalance worse.Ask a personal trainer or physical therapist to spot you and make sure you are doing your arm exercises the right way, if you think you have a biceps imbalance.If you know what you want, you can watch yourself in a mirror or have someone take a video of you to review your form.
Step 2: Proper balance can be ensured by using unilateral arm exercises.
You may unconsciously shift more weight to the stronger side when doing bilateral exercises.Unilateral training helps ensure that you work both sides of your body at the same time.If you want to target your biceps, try the unilateral isolation exercises.This is one of the best biceps workouts around.Sit on a chair with a dumbbell in one hand, and let the dumbbell hang down between your legs with your palm facing forward.As you curl the dumbbell toward your shoulder, keep your wrist straight.Slowly get back to the starting position.After about 20 reps, move to the other arm.Stand with a dumbbell.With your palm facing you, let your hand hang by your side.Keeping your arm tucked close to your side, slowly raise the dumbbell and then slowly return to the starting position.10 reps on each side is what you should aim for.Biceps move.Stand on top of a resistance band with your feet apart.Take one handle from each hand with your palms facing forward and your arms close to your sides.If you want to raise the other handle as you return the first to the starting position, you have to bend your elbows on each side.Curls cross-body.The only difference between these and the curl switches is that you have the handle of the resistance band on the opposite shoulder.Carefully raise the other hand as you lower one hand to the starting position.
Step 3: Start with your weaker arm.
If you want to balance your biceps, let your weaker side set the pace.You will want to use the same amount of weight and number of reps on both sides if possible, so starting with the side that needs the most work will help you determine what is actually feasible for you.If you start with your stronger side, you might be able to do 10 curls with a 15 lbs weight.If you can not manage the same number of reps or weight on the other side, you will not be able to correct the problem.The goal is to get rid of the strength difference between your arms.You can return to exercises that are equally challenging for both sides.If you do exercises that use a barbell, you won't be able to separate your weaker arm.Until they're balanced out again, stick with dumbbell exercises.
Step 4: The reps on both sides should be the same.
It might be hard to stick to 8 reps when you know you can knock out 15-20 on your strong side.Your weaker bicep will never have a chance to catch up if you keep working one arm more than the other.If you can comfortably do as many reps on your weaker side, then do the same on the stronger side.You will be able to do more reps with your weaker arm over time.You can move on to doing more on both sides once it catches up with your stronger side.
Step 5: For your weaker arm, choose a weight level.
You should use the same amount of resistance on both sides.It is necessary to start with a weight that is light enough for your weaker arm to handle.You will be able to move up to greater amounts of weight or resistance once you build up enough strength on that side.If it feels too easy on your stronger side, you might start doing curl switches with a light resistance band.You should use a medium-weight resistance band once you get used to it.
Step 6: To avoid muscle pair imbalances, work out your triceps.
Your arms work together to help you extend your arm.If one is weaker than the other, you are more likely to get hurt or have a limited range of motion.If you want to keep your arms in balance, do exercises that work your triceps as well as your biceps.Push-ups, body weight chair dips, and overhead resistance band extensions are some great exercises for your triceps.
Step 7: Do not neglect your bilateral exercises.
Unilateral exercises are great if you want to correct muscle imbalances, but they don't work well with bilateral exercises.Bilateral exercises should make up about 40% of your strength training routine.The main foundation for your workout should be bilateral exercises.Hammer curls, bent-over rows, and seated rows are some good bicep exercises.
Step 8: If you have a problem with your arms, talk to a physical therapist.
Injuries, pain, or loss of flexibility can be caused by major imbalances.In some cases, an injury can be the root cause.If you have an injury that needs rehabilitation, talk to your doctor.They can refer you to a therapist.A physical therapist can help you identify what's causing your weakness, show you exercises that will help, and evaluate your muscles.
Step 9: Look at photos or use a mirror to see imbalances.
You may be able to see a size difference between your arms.You can ask someone to take pictures of you from different angles if you suspect there is a muscle discrepancy between your biceps.Check to see if one arm is larger than the other.You can ask a fitness trainer, workout buddy, or family member to take a look and see if they notice any differences in size.If you can't tell by looking that there is a difference between your arms, you may want to take a measurement.Without flexing, wrap a soft tape measure around your bicep.If there is a difference, compare the 2 measurements.
Step 10: Test your skills with one-sided exercises.
If you do the exercises with one side of your body at a time, you can see differences in strength.If you can comfortably lift the same amount of weight with both arms, then try a simple test.You could try doing bicep curls with each arm.Can you lift the same amount of weight on each side?Is it possible to do the same number of reps on both sides?If you can lift 20 pounds with your right hand, but not your left, then you have a muscle problem.
Step 11: If you want to identify hard-to-spot imbalances, you should get biometric muscle testing.
You can get an evaluation from a doctor or physical therapist about your muscles.Give your doctor a call if you are worried about a problem.To measure the strength of your bicep on both sides, you would like to have testing done.A machine that measures the strength and endurance of your muscles may be used by your doctor or physical therapist.They can look at the results to see if there are any differences between your arms.
Step 12: Look for a limited range of motion.
Imagine if you will having one arm weaker than the other.It is possible to have different muscles in the same arm.If you can't extend your arm completely, ask your doctor if you have a problem with your arms.Many muscle groups work together to help you move your body, so you need to focus on all of the muscles in the group in order to prevent imbalances.It's important to correct this type of muscle imbalance because it can make you more prone to injuries.