6 single-arm exercises that will get you jacked in no time
When we train, most of us do exercises that require the use of both arms, like the classic bench press, EZ-curls, and bent-over rows. These are all incredible movements that will allow you to build muscle and burn that stubborn belly fat. After weeks of working out and seeing your body change in positive ways, you'll notice that your gains are slowing to a halt. Your body is adapting to the resistance.
So, to keep your body from getting complacent and to continue building muscle, switch up your routine. One of the best ways to change your workout is to go from using two arms to just one.
This might sound crazy, but adding a few single-arm workouts to your monthly routine will give you two impressive benefits:
- It will surprise your body and help you develop muscle — even though you're not lifting as heavy.
- Single-arm exercises add positive stress, requiring your body to balance itself using core muscles.
So, what are some of these single-arm workouts? We've got some for you.
You can thank us later — when you're completely jacked.
1. One-arm lateral raises
While standing next to the cable machine, position the pulley system as low as possible. Next, grab hold of the detachable handle with your outside arm and bring the handle in front of you. While keeping your free hand on your waist, keep your back straight and contract those abs. Exhale as you use your lateral deltoid muscle to raise the resistance up and out while keeping your elbows slightly bent.
Once your arm is straight out at shoulder level, squeeze your deltoid muscle for a brief moment before slowly lowering your arm back toward the starting position.
2. Split-stance single-arm row
This is one of the best back-bulking exercises out there. The split-stance, single-arm row engages several muscle groups at once. Keep your back straight and refrain from flaring your elbows out while you lift a heavy load.
3. Single-handed shoulder presses
This movement has been known to kill egos at the gym. Almost everyone's fitness goals include building nice, well-rounded shoulders. To do so, many fitness advocates will do shoulder presses, piling on the weight to try and push out bulkier muscles. This single-handed movement, however, requires balance, as it's not supported by a stable structure, like a workout bench.
The seemingly unnatural balancing act required by this exercise means gym-goers must reduce the amount of weight. This is one of those exercises that makes you realize just how hard things are without the machine's help — it puts an athlete's ego in check.
4. One-arm dumbbell bench press
A standard dumbbell bench press requires two-points of resistance. A one-arm dumbbell bench press will engage your core as your body struggles to balance — which will help define your abs.
5. One-hand tricep extension
A proper one-hand tricep extension requires the exerciser to pay close attention to where the weight is at all times — or risk getting bonked in the head. First, lift a manageable weight up over your head. Next, rest your noodle on your bicep and feel your tricep extend as you lower the weight down behind your dome.
Then, in a very controlled motion, raise the weight back up.
You did it without getting a concussion! Nice work.
6. Single-arm bicep curls or "Arnold' curl
You have to be a legend in the fitness world to get an exercise named after you. This single-armed bicep curl is known as the "Arnold curl," and you know exactly which Arnold we're talking about.
The Arnold curl requires tons of strength to lift even a light load correctly. While leaning against an incline bench, curl a manageable weight into a supinated bicep curl before lowering the resistance back down.
It might look simple, but just wait until you try it.
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