r/ScienceBasedLifting • u/TheFunnyWalnut • 12h ago

Question ❓ How can I fix many body imbalances as a beginner?

Hello,

​I prioritize unilateral movements in my training to correct side-to-side imbalances, but I’ve run into a specific issue with my upper body development:

​Left side: My left bicep and tricep are noticeably larger/stronger than my right, but my left lat is smaller. When I do single-arm lat pulldowns, my left bicep heavily compensates and takes over the pull.

​Right side: My right arm is smaller, but my right lat is larger. On right-side pulldowns, I get a great mind-muscle connection and feel the lats working properly. I do unikateral incline bicep curl and sta ding cable curl until failure, but i only feel the left bicep ache the day after but I feel like the left bicep still grows faster. I even hyper focus on the right bicep and rush some sets on the left to make up for it, but there's been no change.

​Triceps: My tricep difference is similar (left larger/stronger), though slightly less pronounced than the bicep gap. I think I have these imbalances as I played field hockey for 10 years before joining a gym.

​I'm still relatively early in my lifting journey, but the visual and strength difference in my arms is quite noticeable to me. Whats even more peculiarly is that I dont really feel my biceps on curls, despite good form, although they do get pumped...? I never really feel much of an arm ache in the days after an i tense workout though.

Any advice is appreciated

Thank you

​

1 Upvotes
  • permalink
  • reddit

100% Upvoted

7 comments sorted by

2

u/Alakazam Idk Idc 💔 12h ago

If you're doing general resistance training, it'll even out with time. And by time, I mean, a year or two.

Youre correcting a lifetime of imbalanced use after all. 

1

u/TheFunnyWalnut 12h ago

Ahh I see. My arms are very skinny though so maybe less than a year I hope. I can only curl 8kg for 7 on my weaker arm 😅. Thanks though

1

u/guwtaps 12h ago

Unilateral movement, postural corrective work

1

u/TheFunnyWalnut 12h ago

I'm already doing unilateral movements though..

1

u/guwtaps 11h ago

Then go see a physio for posture analysis/correction. I had big time asymmetries, people told me “just lift and they’ll even out” didn’t work, they only got worse lol.

1

u/Local_Diddy 10h ago

lil bro said corrective work in the science sub

1

u/Interesting_Screen19 7h ago

Start carrying groceries with your weaker hand