Jan 13, 2011

Asymmetric exercises. How and why?

Asymmetric exercises are exercises working only one side of the body at the time. Good examples are the lunges, dumbbell row, and dumbbell curls. There are several reasons why you could include this in your workouts. I'll try to outline some of them here:

Larger ROM - Larger Range Of Motion is a good reason for working one side of the body. You easily see this in the dumbbell row and the machine row. Twisting the body during movement increases the length of the movement, which is impossible in a symmetric approach.

Less rounding of the back - This occurs when you only work one leg at the time to keep your pelvis in a more fixed position. Good if you suffer from lower back pain or weakness in the lumbar region. You get the same overload for your quads by doing one legged legpress, but with half the weight and a fixed pelvis. The same goes for the one legged deadlift and the lunges.

Less stiffness of the neck - Some people are summering from stiffness and pain in the neck and upper back region. For them will a one armed shoulderpress in many cases be much less painfull. The light shifting of the bodyposition during this asymmetric lift puts less pressure on the neck and upper back.

Easy to maintain body position - This is typical in the dumbbell curls. You can do this symmetric as well, but the leverage arm of the movement makes it harder to keep your posture during the exercise. This is much easier with the asymmetric approach.

Putting your body in a diagonal position - This is true for the cable laterals. Here you target the muscle in another angle by using one-sided movements.

Here are some exercises where you benefit from asymmetric lifting:

Cable laterals - http://www.youtube.com/watch?v=HWkh0b7g2d0
One arm snatches - http://www.youtube.com/watch?v=N-wlaFs1fYI
Cable curls - http://www.youtube.com/watch?v=KOHO1hobLUM
One arm pulldown - http://www.youtube.com/watch?v=8SBqBZy44E8
Step-up - http://www.youtube.com/watch?v=4vxBsVcH7j0
One arm row - http://www.youtube.com/watch?v=eFWWoCu9ZHw
Dumbbell row - http://www.youtube.com/watch?v=R-2P1bcO_VQ
Kettlebell laterals - http://www.youtube.com/watch?v=tt2Kq9FRF1w
Machine shoulderpress - http://www.youtube.com/watch?v=iaQ0ra0pK5I
Bulgarian split - http://www.youtube.com/watch?v=C0oMQXEwSac
Dumbbell curls - http://www.youtube.com/watch?v=UHvjKotxHbE


  1. I would be very careful with asymmetric movements, especially with heavy weight. I've incorporated these types of movements in my workout over the years and have found some problems. The heavy lunge for example created bad strains in my sacro-iliac joint, whereas two-leg exercises are no problem. Kickbacks, DB rows, etc. started giving me severe strains in the obliques and even illipsoas muscles. All problems went away when I removed these asymmetric movements. Asymmetric movements with weights seem natural, after all walking and running are asymmetric, but when done with very heavy weight it can simply create too much torque for some of the small stabilizing muscles that have to maintain a strong isometric contraction for the duration of a set. I also notice that with heavy asymmetric exercises, there's a tendency to cheat more, borrowing from the stabilizing muscles at the expense of the primary movers.

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