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One-Sided Gains


Here are four exercises which will help you to reap the benefits of unilateral training.

Chest: One-Arm Dumbbell Press
You have to balance yourself, so the press becomes more challenging. It requires a lot of concentration and may be slower, depending on the weight you are using.

Back: Single-Arm Lat Pulldown
Grasp the handle with an underhand grip and bring it straight down in front of your face. The movement is effective because you get a great stretch on the lats at the top. It is better than a two-handed pulldown.

Shoulders: Single-Arm Machine Press
You are going over your head in what is usually an unstable movement, so you will lift significantly more weight with the added control the machine offers. Doing this exercise with one hand will give you a really good burn.

Legs: Smith-Machine Bulgarian Squat
With one foot on a flat bench behind you, squat on one leg. This technique gives a deep stretch to the glutes of the working leg and grows your legs in a way dual-leg training can’t.

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Arm Work-out


Arms

Here is a workout which focuses on the arms. This workout will leave you with a pump.

Biceps
Concentration Curls – 5-6 sets, 12 reps
Wide-Grip Barbell Curls – 5 sets, 12 reps
Hammer Curls – 5 sets, 12 reps
Standing Bent-Over Concentration Curls – 5 sets, 12 reps.

Triceps
One-Arm Overhead Extension – 5-6 sets, 12 reps
Pressdown – 5 sets, 12 reps
One-Arm Pressdown – 5 sets, 12 reps
Rope Pressdown – 5 sets, 12-15 reps


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One-Arm Pressdown


1) Attach a D-handle to the high pulley and with an overhand grip (palm facing down).
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arm close to your body and perpendicular to the floor. The forearm should be pointing up towards the pulley as you hold the handle. This is your starting position.
3) Using the triceps, bring the handle down until it touches the front of your thigh and the arm is fully extended perpendicular to the floor. The upper arm should always remain stationary next to your torso and only the forearm should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the handle slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.
6) Do the same for the other hand.


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Rope Pressdown


Rope Pressdown

This is a variation of the straight bar pressdown which targets the triceps.

1) Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
3) Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
4) After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.


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Pressdown


Pressdowns
This is an isolation exercise which targets the triceps.

1) Attach a straight bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
2) Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
3) Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as your perform this movement.
4) After a second hold at the contracted position, bring the bar slowly to the starting point. Breathe in as you perform this step.
5) Repeat for recommended amount of repetitions.