Focus on unilateral training, emphasizing the weaker arm to even out strength imbalances.
Here's a breakdown of how to achieve this:
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Work the weaker side first: Always begin your sets with the weaker arm. This ensures it receives your full energy and focus.
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Match reps, not weight: When working out, match the number of repetitions performed by your weaker arm on your stronger arm, even if that means using a lighter weight on the stronger side. Avoid trying to do more reps with the stronger arm just because you can.
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Unilateral exercises: Incorporate exercises that work one arm at a time. This allows you to isolate and strengthen the weaker side. Examples include:
- Dumbbell rows
- Dumbbell bench press
- Dumbbell shoulder press
- One-arm incline push-ups (as suggested by the reference)
- Bicep curls (one arm at a time)
- Triceps extensions (one arm at a time)
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Concentrate on form: Good form is crucial to avoid injury and ensure you're effectively targeting the muscles. Pay close attention to your form, especially on the weaker side. If you’re struggling to maintain good form, reduce the weight.
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Be patient: Building strength takes time and consistency. Don't get discouraged if you don't see results immediately. Stay consistent with your training, and you'll eventually see improvement.
By consistently focusing on the weaker arm and using unilateral exercises, you can gradually increase its strength and reduce the imbalance between your arms.
