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Workouts / Руки и плечи: рельеф и сила
678
Workout

Unilateral Arm Training

~2 h. 8 min.
~1536 kcal
⁉️ Comments

Strength imbalance between arms is one of the most common yet nearly invisible issues. One arm is slightly stronger, the other slightly weaker, and over time the gap only widens: the stronger side compensates, dominates, and takes on the load. The result is asymmetrical posture, a higher risk of injury, and a feeling that your arms "won't cooperate" during precise movements.

This workout is built on the principle of unilateral training — where each arm is loaded separately, with no way to "help" yourself with the stronger side. You will work the biceps and triceps through various angles and planes, engage core stabilizers, and develop neuromuscular control — the very quality that turns raw strength into precise, controlled movement.

  • Difficulty level: high — the workout demands focus and a solid fitness foundation.
  • Focus: biceps, triceps, shoulder girdle stabilizers, and core.
  • Key feature: FISIO suspension straps let you adjust resistance by changing your body angle — start from a comfortable position and increase the challenge as fatigue sets in.
  • Perform each exercise mindfully: make sure the working side does not tilt and your torso stays stable.

This workout is ideal for those who already train confidently with suspension straps and want to reach a new level — correcting imbalances, improving symmetry, and adding genuinely challenging single-arm movements to their repertoire.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Forearm flexion with reverse grip
8
Level: 3
R1
12
Forearm flexion with reverse grip
8
Level: 3
R2
12
Forearm flexion with reverse grip
8
Level: 3
R3
12
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm extension (single arm)
7
Level: 3
S1
8
Forearm extension (single arm)
7
Level: 3
S2
8
Forearm flexion with single arm (sideways)
7
Level: 3
S1
8
Forearm flexion with single arm (sideways)
7
Level: 3
S2
8
Forearm flexion with single arm (sideways)
7
Level: 3
S1
8
Forearm flexion with single arm (sideways)
7
Level: 3
S2
8
Forearm flexion with single arm (sideways)
7
Level: 3
S1
8
Forearm flexion with single arm (sideways)
7
Level: 3
S2
8
Overhead Forearm extension
7
Level: 3
R1
12
Overhead Forearm extension
7
Level: 3
R2
12
Overhead Forearm extension
7
Level: 3
R3
12
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Overhead Forearm extension (single arm)
8
Level: 3
S1
8
Overhead Forearm extension (single arm)
8
Level: 3
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Chain triceps extension
5
Level: 3
R1
12
Chain triceps extension
5
Level: 3
R2
12
Chain triceps extension
5
Level: 3
R3
12
Medium pull (one hand)
10
Level: 4
S1
8
Medium pull (one hand)
10
Level: 4
S2
8
Medium pull (one hand)
10
Level: 4
S1
8
Medium pull (one hand)
10
Level: 4
S2
8
Medium pull (one hand)
10
Level: 4
S1
8
Medium pull (one hand)
10
Level: 4
S2
8
Archer press
7
Level: 3
R1
10
Archer press
7
Level: 3
R2
10
Archer press
7
Level: 3
R3
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Bar muscle up
9
Level: 3
R3
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R2
10
A - Abduction (reverse grip)
8
Level: 3
R3
10
Rotation with load
8
Level: 3
R1
10
Rotation with load
8
Level: 3
R2
10
Rotation with load
8
Level: 3
R3
10
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Plank with rotation
8
Level: 4
R1
40 sec.
Plank with rotation
8
Level: 4
R2
40 sec.
Plank with rotation
8
Level: 4
R3
40 sec.
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Mountain Climber
9
Level: 3
R1
8
Mountain Climber
9
Level: 3
R2
8
Mountain Climber
9
Level: 3
R3
8
A - Abduction
7
Level: 3
R1
10
A - Abduction
7
Level: 3
R2
10
A - Abduction
7
Level: 3
R3
10
Crunch
9
Level: 3
R1
8
Crunch
9
Level: 3
R2
8
Crunch
9
Level: 3
R3
8
High pull
7
Level: 4
R1
12
High pull
7
Level: 4
R2
12
High pull
7
Level: 4
R3
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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