Unilateral & Bilateral Movement Workout

by Jillian on June 6, 2012 · 9 comments

This morning was upper body & arm day for me! I read recently about the importance of incorporating unilateral (one side) and bilateral (both sides) movements into your workouts. Training both ways helps with possible weaknesses and imbalances on either side. For instance, maybe while you are doing seated cable rows, one side is actually working harder than the other because it is stronger. Doing a one arm bent over barbell row will strengthen that side individually.

I decided to incorporate this into my routine today.

Unilateral & Bilateral Upper Body Workout

I focused on each body part individually, completing 4 sets of each exercise before moving onto the next. For the one-arm exercises, I alternated to complete 4 sets on each side. I listed the weight and reps (some I couldn’t remember but it’s an estimate) I performed, but please modify it to the level at which you feel comfortable. The only body part without a unilateral movement is chest, but the seated fly machine does technically give each side free reign.

  • Back
    • lat cable pull downs (70 lb, 12 reps)
    • one-arm dumbbell bent over row (15 lb, 18 reps)
  • Shoulders
  • Chest
    • fly machine (30 lb, 12 reps)
    • pushups (as many as possible before switching to modified)
  • Triceps
    • cable pull downs (15 lb, 12 reps)
    • one-arm dumbbell kickbacks (5 lb, 15-18 rep)
  • Biceps
    • bicep cable hammer curls (30 lb, 12 reps)
    • one-arm bicep dumbbell curls (10 lb. 12-15 reps)

I definitely felt the burn and was sweating even before I hopped on the elliptical for 25 minutes of interval training.



No brainer. Another parfait was on the menu today. This time: chocolate covered cherry. I layered black cherry Chobani with cocoa goodness Love Grown granola and bananas.

I also munched on some fresh watermelon.


I usually enjoy a cup of coffee after breakfast. I don’t know why, but I can’t really enjoy it during. So, I studied and sipped.


I know it seems like it has been forever but I am in the home stretch folks! That’s all I’ll say for now.

Oh, and my mom sent me an avocado cuber which I opened up this morning.


How cool is that and how sweet is she? Love!

  • What’s the coolest kitchen gadget you got recently?
  • Do you enjoy your coffee before, with, or after breakfast?

{ 9 comments… read them below or add one }

1 Em @ Living & Learning June 6, 2012 at 1:48 pm

I def enjoy my coffee after breakfast .. usually during my morning commute to work, of if it’s the weekend while watching the morning news or catching up on reading blogs :)


2 Katie @ Talk Less, Say More June 6, 2012 at 1:56 pm

That avocado cuber is AWESOME! Growing up we had these really cool apple peelers that would peel, core and slice the apples all at one time. They were the best thing ever any time you wanted to bake something with apples. :)


3 Jillian June 7, 2012 at 11:19 am

Anything that makes vegetables or fruit peeling/cutting easier gets a point in my book!


4 Alysha @Shesontherun June 6, 2012 at 4:04 pm

I’ve never even seen an avocado cuber. How cool! My favorite kitchen gadget is my kitchenaid mix master. I don’t care that it’s technically not a gadget, but I use that thing all the time – I love it so much I want to be buried with it :) (lol, j/k!)


5 Jillian June 7, 2012 at 11:18 am

I love mine too! I will never regret spending the money on it.


6 Rachel @ Eat, Learn, Discover! June 6, 2012 at 5:02 pm

Thanks for sharing the workout! I know for *sure* that one of my arms/shoulders is stronger than the other, so this is definitely something I could incorporate into my routine :-)
Coolest kitchen gadget lately? Julienne peeler – makes salads so much more fun! And coffee is either before or after breakfast, rarely with.


7 Jillian June 7, 2012 at 11:17 am

I’ve been wanting a julienne peeler! Definitely a fun gadget for salads!


8 Irina @ Chocolatea Time June 6, 2012 at 9:09 pm

There are so many kitchen gadgets that I convince myself I need but secretly know I will never use! That avocado cutter however…hmm I want!


9 Jocelyn @Peace Love Nutrition June 7, 2012 at 11:22 am

I’ve been wanting a avocado cuber! I cut my finger this am trying to slice one for my salad : /


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