Isolateral exercises are performed on one side of the body, such as using only one arm or one leg. A dumbbell is the easiest piece of equipment to use for isolateral exercises, but kettlebells, resistance bands and even weight machines work too. Performing isolateral exercises exposes imbalances in the strength of each side of your body because if one side of your body is stronger you won't be able to lift an equal amount of weight on both sides. When you do exercises with both arms or legs such as on a weight machine, one side could easily be lifting more weight without your knowledge. Isolateral exercises also improve coordination and challenge your core, says Michael Behnken, M.S., CSCS in his article “Best Chest Exercises.”
Isolateral Chest and Tricep Exercise
The single-arm bench press lets you strengthen your pecs, triceps and the front of your shoulders in one exercise. It also improves core and shoulder stabilization more than a regular bench press with two arms does, says Behnken. To perform this exercise, lie face up on an exercise bench with a dumbbell in your right hand. Rest your head on your left palm with your elbow bent. Bring the dumbbell next to your right shoulder with your palm facing your feet and your elbow pointing to the floor. Then, press your arm toward the ceiling and over the center of your chest. Repeat on the left side.
Isolateral Shoulder Exercises
The single-arm bent arm lateral raise targets the shoulder muscles, or deltoids. To perform this exercise, stand with your left hand on your hip and your right arm holding a dumbbell. Place your right elbow against your side and bend your right arm to a 90-degree angle. The palm faces inwards. This is the starting position. Then, raise your right arm toward the ceiling and out to the side until it reaches shoulder level. Lower it back to your side to complete a single-arm bent arm lateral raise. Repeat on the left side. A common mistake with this exercise to watch for is elevating the shoulder toward the ear.
Isolateral Back and Bicep Exercise
The single-arm row exercise strengthens the lats, rhomboids and trap muscles of the back. It also strengthens your biceps. To perform this exercise, hold a dumbbell in your left hand and then kneel on an exercise bench in an all fours position. Your back is parallel to the bench with your arms and thighs perpendicular. This is also known as table top position. Then, place the ball of your left foot on the floor next to the bench for stability. Also, hang your left arm straight off the edge of the left side of the bench to point at the floor. This is the starting position. Next, bend your elbow up past your side as raise the weight toward the ceiling and your left shoulder. Repeat on the right.
Isolateral Quadricep Exercise
A single-leg press on a machine targets the quadriceps muscles. Sit on a leg press machine with your back and head against the backrest and place your left foot on the platform with the knee bent toward your left shoulder. Place your right foot on the floor. Grab the handles and press your left leg forward. Repeat with the right leg.
Isolateral Hamstring Exercise
The single-leg seated leg curls exercise target the hamstring muscles on the back of the leg. You need a seated leg curl machine for this exercise. To begin, sit on the seat and place your back against the backrest. Place your left leg in between the padded leg rollers so that the back of your calf rests against the bottom roller and the front of your knee touches the pad of the upper roller. Rest your right leg over the top of the upper roller. Then, bend your left knee to push down on the rollers. Repeat with the right leg.
Progression
Isolateral weightlifting exercises are a progression from two-arms or two-legs exercises, according to "NASM Essentials of Personal Fitness Training" by the National Academy of Sports Medicine. Because these exercises are harder to do, you may have to regress back to using both arms or legs together on certain exercises and work up to isolateral training.
Sources
- Behnken, Michael, M.S., CSCS. “Best Chest Exercises” published on AskTheTrainer.com, accessed on May 15, 2011.
- The National Academy of Sports Medicine. "NASM Essentials of Personal Fitness Training," Lippincott Williams & Wilkins, 2008
- “Lever Single Leg Seated Leg Curl” published on ExRx.net, accessed on May 15, 2011.
- “Lever Single Leg Seated Leg Press” published on ExRx.net, accessed on May 15, 2011.
- “Single Arm Row” published on SportsInjuryClinic.net, accessed on May 15, 2011.
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