April 05, 2023 2 min read
When it comes to targeting biceps, many people think of bilateral movements like the traditional barbell curl. While this exercise is effective in working the biceps, there are other exercises that can be used to maximize your bicep gains. Unilateral movements are one such type of exercise that can help you achieve maximum bicep gains. Unilateral movements allow for a greater range of motion, increased muscle activation, and increased stability when compared to their bilateral counterparts. In this article, we will discuss how to maximize your bicep gains with unilateral movements.Shop The Collection: Pull Up Bars
Unilateral movements are exercises that involve using one arm or leg at a time. Examples of unilateral movements include single-arm rows, single-arm overhead presses, single-leg squats, and single-leg deadlifts. These exercises are beneficial because they require more core stability, balance, and coordination than bilateral movements. Additionally, unilateral movements allow you to focus on each side of the body separately, which can be helpful if you have any muscular imbalances. Unilateral movements also allow you to target each side of the body independently, allowing you to work on improving asymmetries or weak points.Shop The Gear: CAP Barbell Xtreme Doorway Pull Up Bar, $27.99 USD
Unilateral movements offer several benefits when it comes to maximizing bicep gains. Firstly, these exercises allow you to increase the range of motion of the movement. This means that you can target the biceps from different angles, which can lead to greater muscle activation and growth. Secondly, unilateral movements increase core stability, as the body has to work harder to maintain balance and control when using only one limb. Finally, unilateral movements can help to reduce the risk of injury by encouraging proper form and technique.Shop The Collection: Barbells
There are several unilateral bicep exercises that can be used to maximize bicep growth. The most popular unilateral bicep exercises include the single-arm dumbbell curl, the hammer curl, and the incline curl. Each of these exercises can be performed with either an overhand or underhand grip, depending on your preference. Additionally, these exercises can be done with a variety of weights, including dumbbells, kettlebells, and resistance bands.Shop The Gear: CAP Barbell Olympic Solid Bar, 5-ft, from $108.99 USD
In order to maximize bicep gains through unilateral exercises, there are a few tips to keep in mind. Firstly, make sure to use a full range of motion throughout the exercise. Focus on keeping your elbows tucked in close to your body in order to maximize the tension on the biceps. Additionally, use a slow and controlled tempo when performing the exercises. Finally, vary the weight and reps to ensure that you are challenging your muscles in different ways.
Unilateral movements are an effective way to maximize bicep gains. These exercises allow for increased range of motion, increased muscle activation, and increased stability. There are several unilateral exercises that can be used to target the biceps, including the single-arm dumbbell curl, the hammer curl, and the incline curl. To maximize bicep gains, use a full range of motion, keep your elbows tucked in, use a slow and controlled tempo, and vary the weight and reps. With these tips, you will be well on your way to achieving maximum bicep gains.