If one arm’s carrying all the weight — literally — it’s time to even things out.
Single-arm training (a.k.a. unilateral training) helps fix imbalances, build stability, and unlock new strength potential. It’s not just for beginners; even advanced lifters use one-sided work to tighten up form and expose weak links.
Below are 12 of the best and most underrated single-arm upper-body exercises that’ll help you build symmetry, strength, and total control.
1. Single-Arm Cable Chest Flyes (High Pulley)
Targets: Chest, shoulders, and core
How to:
- Set a cable handle at a high level.
- Stand in the center with a slight forward lean and one foot ahead for balance. Grab the handle with one hand and bring it across your body in a wide arc, keeping a slight bend in your elbow. Pause at the center, then slowly return to the starting position.
Why it’s great: Builds a strong, symmetrical chest while challenging your core to stay stable.
2. Single-Arm Landmine Press
Targets: Shoulders, triceps, and obliques
How to:
- Anchor one end of a barbell in a landmine attachment or corner.
- Hold the free end with one hand and press it forward and up in a smooth arc.
- Lower slowly to your shoulder.
Why it’s great: Builds shoulder strength without putting stress on your joints.
3. Single-Arm Dumbbell Row
Targets: Lats, traps, and rear delts
How to:
- Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand.
- Keep your back flat and core engaged.
- Pull the dumbbell toward your hip, squeezing your shoulder blade at the top.
- Lower the dumbbell back to the starting position.
UPPPER Tip: Add Lifting Straps to keep your grip locked so you can focus on pulling heavy.
4. Single-Arm Cable Row
Targets: Mid-back and lats
How to:
- Sit or stand facing a cable machine.
- Grab one handle and pull toward your waist without twisting your torso.
- Slowly extend your arm back to the start.
Why it’s underrated: Constant cable tension lights up your lats and helps correct uneven pulling strength.
5. Single-Arm Dumbbell Overhead Press
Targets: Shoulders, triceps, and core
How to:
- Stand tall with a dumbbell at shoulder height.
- Press overhead until your arm is straight, then lower slowly. Don’t lean to the side, let your core stabilize you.
UPPPER Tip: For heavy presses, use Wrist Wraps to protect your joints and keep alignment tight.
6. Single-Arm Cable Lateral Raise
Targets: Side delts and traps
How to:
- Stand next to a cable machine with the handle at your side.
- Raise your arm outward until it’s parallel to the floor, then lower slowly.
Why it’s great: Constant resistance builds round, even shoulders.
7. Single-Arm Dumbbell Pullover
Targets: Lats, chest, and core
How to:
- Lie on a flat bench holding a dumbbell with one hand directly above your chest.
- Slowly lower it back behind your head until you feel a stretch in your lats, then bring it back up.
Why it’s underrated: It hits your chest and lats simultaneously while forcing serious core control.
8. Single-Arm Dumbbell Front Raise
Targets: Front delts and upper chest
How to:
- Hold a dumbbell in one hand and lift it in front of you until it’s at shoulder height.
- Pause, then lower slowly.
UPPPER Tip: Control the tempo. The slower the drop, the more your shoulders burn.
9. Single-Arm Cable Face Pull
Targets: Rear delts, traps, and rotator cuff
How to:
- Set the cable at eye level.
- Grab the handle with one hand and pull it toward your face, keeping your elbow high and shoulder blades squeezed together.
Why it’s great: Strengthens the smaller muscles that stabilize your shoulders — crucial for heavy lifters.
10. Reverse Grip Single-Arm Tricep Pushdown
Targets: Triceps
How to:
- Start by setting a handle attachment on a high pulley machine.
- Grab it with the palm facing up at shoulder width. Lower the bar until your arm is fully extended by your side.
- Slowly elevate the bar attachment up as you inhale so it is aligned with your chest.
- Then lower the cable bar back to the original starting position while exhaling and contracting the triceps hard.
UPPPER Tip: Control every rep, no jerking or swinging. Keep it clean, keep it powerful.
11. Single-Arm Cable Lat Pulldown
Targets: Lats, traps, biceps
How to:
- Attach a single handle to a high pulley.
- Sit tall, grab the handle with one hand, and pull your elbow down toward your side until your upper arm is parallel to your torso.
- Slowly return to start.
Why it’s underrated: Builds stronger, more symmetrical lats and improves shoulder stability.
12. Preacher Biceps Curl
Targets: Biceps and forearms
How to:
- Grasp the dumbbell firmly and place your triceps on the incline bench. Stagger your feet to provide balance and angle your shoulders at 45 degrees for optimal range of motion.
- Slowly curl the dumbbell up to about chin level (shoulder level) and pause at the top for a brief moment to get a peak contraction in the biceps.
- Slowly return the dumbbell back down to the starting position.
UPPPER Tip: Focus on the mind-muscle connection to really feel your biceps work.
FAQ
1. Can I do single-arm training every day?
Not necessary. Add 2–3 single-arm moves per upper-body session for best results.
2. Which single-arm exercise is best for beginners?
Start with dumbbell rows or single-arm bench presses — they’re simple but effective.
3. What’s the biggest benefit of single-arm training?
Balance. You’ll fix uneven strength, improve core stability, and lift heavier overall.
4. What UPPPER gear helps the most?
Lifting Straps for rows, Wrist Wraps for presses, and an UPPPER Gym Bag to carry it all.
Single-arm exercises aren’t just accessories — they’re the foundation of balanced strength. Whether it’s dumbbells, cables, or landmine work, every rep teaches control and precision.
Gear up with UPPPER Lifting Gear, keep your form locked, and build strength that looks (and feels) equal on both sides.