Last Update On December 25, 2011
My Right Arm Is Bigger Than My Left
by Rusi
We all have one side bigger than the other. Whether it's arm, calve, forearm, upper leg...etc one side will always be bigger than the other because the demand and the stress placed on it is higher. Also I've noticed that usually the bigger and the stronger side will be less flexible as well. There are a few things you can do in order to fix this issue:
Number 1: Use unilateral exercises and dumbbells
It's not very hard to figure that in order to get your weak side stronger you have to make it do the work. If you are using barbells the stronger side will still be able to help. However if you add a few uni-lateral exercises as assistance the problem will be fixed. Also using dumbbells for upper body work will help a lot. Using dumbbells for fixing lower-body issues is not the best solution. I explain why in my article dumbbells vs. barbells.
For lower-body balance issues stick to stuff like one leg curls/extensions and making both sides work evenly during squats, leg presses and so on. The minute you notice that your strong side takes over you have to lower the weight and improve your form. Otherwise those imbalances will just continue to grow.
"Hmmm...what about lunges?"
Lunges are one of those exercises that I don't find that effective. Actually when done with heavy weights they are quite dangerous. The barbell lunge is hard to spot and you can't just bail out of it. You need at least two good spotters. If you are interested I wrote a post dedicated to the small war between lunges and squats.
Number 2: Always start with your weak side
Let's say you are doing dumbbell biceps curls. Start with your weak side and than perform the same number of reps with your strong side. That way you will avoid stimulating the already strong side more than the weak one. Use the same weight for both sides.
Number 3: Develop dexterity in your weak side
Simple daily activities always have an impact on side to side balance and if you are doing skill required movements it may be useful to sometimes use the weak side just for the fun of it. Of course I'm not saying that you should learn how to write with your right/left arm but for example you can avoid wearing your backpack using only one shoulder...etc.
Conclusion: Side to side imbalance will always be present within the body. It's impossible to avoid but it has to be limited. Dumbbells, uni-lateral exercises and honest reps will help you get there.
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