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How to Get Symmetrical Arms When Lifting Weights

When working out, it is important to develop muscle tone evenly. If one arm has more definition than the other, your arms will be disproportionate and you won't want to show off your hard work. Also, having muscular symmetry helps prevent injuries, as one arm does not bare more weight or endure more strain during physical activities. Although hand dominance naturally makes one arm stronger than the other, you don't have to live with asymmetrical arms. By exercising so that both arms have to work just as hard, you can avoid injuries and looking lopsided in your tank tops, and you'll feel confident flaunting your bare arms.

The Run Down...


Step 1

Use dumbbells or a bilateral weight machine when doing arm exercises to make sure each arm is lifting the same amount of weight. Avoid using two-handed barbells, as this can allow one arm to carry more of the weight than the other and result in an unbalanced workout and asymmetrical arms.

Step 2

Lift the same amount of weight with both arms. Start with the a weight amount that the weakest arm can lift until it builds up strength and can lift as much as your stronger arm.

Step 3

Fully extend the movement of each exercise with both arms. Do not allow the weaker arm to cheat by doing partial reps or movements, as this will result in that arm being underdeveloped. Reduce the weight amount if both arms can not successfully complete the rep.

Step 4

Do equal amounts of reps and sets for each arm. Count the number of reps you do rather than simply going until you burn out. Start with your weaker arm, count the maximum reps you can perform with that arm and then match that number with your stronger arm.

Step 5

Allow your weaker arm to lead by testing a new number of reps with that arm first until it is just as strong as your dominant arm. Exercise the weaker arm first, since you will have the most energy when you first begin an exercise. Do not increase reps based on the strength of your dominant arm, as this may be too much for your weaker arm and you may not be able to do that exercise evenly on both sides.

Tips

Always stretch and warm up properly before exercising.
Write down the number of reps you do with each arm to help you keep track so you do not inadvertently do more on one side than the other.

Make sure you know how to use exercise machines and equipment properly before you begin your workout.
Always consult your physician before starting a new exercise routine.

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References

Photo Credit: Jorge Mejía peralta
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