Bilateral vs. Unilateral Movement

Bilateral movement uses both limb in unison to move a load (i.e., bench press with barbell, bicep curl with barbell, leg press with both legs). Unilateral movement uses one limb in isolation of the other limb to move a load (i.e., alternating dumball shoulder press, alternating dumbell bicep curls).

Bilateral movements are great for maximal strength training as the dominant limb negotiate more of the workload. However, continue use of bilateral movements in one’s training can lead to muscle imbalances and weaknesses. Those, unilateral movements can and should be included as they lead to discovery and correction of muscles weaknesses and imbalances but also can greatly improve bilateral movements.

One should alternate bilateral and unilateral movements with each workout. For example, if you perform a bilateral bench press in one sessions for the chest, the very next session that you work the horizontal push movement (chest) incorporate a unilateral dumbell bench press.