Unilateral Workout: 35-Minute Arms

How To Do A Single Arm Chest Press 

1. Lay flat on your back with legs bent at 90 degrees. Hold one dumbbell in your right hand (palm facing knees), right elbow bent at a 90-degree angle.
2. Exhale as you push the dumbbell overhead; dumbbell stacked over your right shoulder at the top of the press. Make sure your wrist is strong and in line with your shoulder.
3. Lower the dumbbell back towards your chest with control.

How To Do A Rotational Shoulder Press

1. Stand with feet hip-width apart, toes pointing straight ahead, holding one dumbbell in your left hand at shoulder height, palm facing your body.
2. Rotate your hips to the right as you press the dumbbell in your left hand overhead towards the right (rotational press). Note: the left foot should pivot, following the direction of the dumbbell.
3. With control, bring the dumbbell back to your shoulder as you pivot, facing the front of the room to return to the starting position.

Modification: Take out the rotation, performing a single arm Arnold Press instead.

How To Do An Eccentric Single Arm Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your right leg slightly behind your left leg).
2. Hold a dumbbell in your right hand, palm facing out away from your body (reverse grip).
3. Hinge forward at the hips maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell back towards your right hip (think of pulling from your elbow joint versus your wrist), as if you were starting a pull-start lawnmower. Stop once your elbow is in line with your rib cage, making a straight line from shoulder to elbow. Hold the row at the top for a moment squeezing your shoulder blade in.
5. With control, lower the dumbbell back to the starting position and repeat. This is a slow deceleration of the weight through the full range of motion, lowering on a three-count in a controlled movement.

How To Do An Eccentric Single Arm Bicep Curl 

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
2. Hold a dumbbell in your right hand, palm facing away from your body.
3. Keeping your right elbow locked by your side, squeeze your right bicep muscle to curl the weight up toward your right shoulder.
4. With control, lower the dumbbell back to starting position. This is a slow deceleration of the weight through the full range of motion, lowering on a three-count in a controlled movement.

How To Do A Kneeling Single Arm Overhead Tricep Extension 

1. Start in a kneeling position, both knees on the mat with legs bent at 90 degrees, toes tucked under and core engaged.
2. Hold a dumbbell in your right hand, arm extended and dumbbell stacked over right shoulder.
3. Inhale as you lower the dumbbell with control, hiding the dumbbell behind your head. Focus on keeping your elbow in place (you can place your fingers on your elbow to keep it from moving).
4. Then, exhale as you squeeze the back of your arm to extend the dumbbell overhead, returning to starting position.

Modification: Perform this exercise from a standing position instead of kneeling.

How To Do A Forearm Side Plank and Single Arm Dumbbell Pull

1. Start lying on your right side. Place your right forearm flat on the ground, shoulder stacked over elbow. Stack your feet, left foot resting on top of right foot or staggering your feet. Place a dumbbell on the floor under your ribs.
2. Hold this side plank position as you grab the dumbbell with your left hand and pull it overhead.
3. Hold this position for a moment as your body mimics a sideways “T” shape.
4. With control, slowly lower the weight, returning the dumbbell to the floor.

Modification: Bend your right knee at 90 degrees and place it on the mat underneath you to help support you. You can also perform this movement with just your bodyweight.