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Fitness, Videos, Workout

Handling Muscle Asymmetry

Muscle asymmetry happens to very many people, but in most cases the problem is easily taken care of. Here is how.

Muscle Asymmetry

One question I’m asked very often is what to do when there is a noticeable difference in the two mirroring sides of a muscle. Like when one pec is bigger than the other or the left biceps being smaller than the right.

The solution lies in training the sides independently and never forgetting that this muscular asymmetry is most apparent to yourself and hardly anyone else:

Again: don’t sweat it. When was the last time you stood still in public, with bare upper body and in a bodybuilding pose? If you aren’t planning on participating in bodybuilding competitions, there is little reason for you to worry about smaller or even bigger bits of asymmetry.

Exercises For Muscle Asymmetry

Nonetheless, and as hinted in the video, here is a list of exercises that will allow the weaker side to catch up and balance both of them out over the long run:

Body Part With Asymmetry
Exercise To Alleviate It
ChestDumbbell Presses
Upper Chest
Inclined Dumbbell Presses
BicepsDumbbell Curls
TricepsKickbacks
Front ShoulderShoulder Presses
Side Shoulder
Side Raises
Rear ShoulderRear Delt Raises
LatsMixed-Grip Pull-Ups
General Back
Dumbbells Rows
Quads
Lunges
Hamstrings
Seated Leg Curl (requires machine)
CalvesSingle Leg Calf Raises

 

What You Can’t Cure

One form of muscular asymmetry you can’t cure. It’s the alignment of the ab muscles, meaning when the two sides don’t line up perfectly and the “ribs” aren’t at the same height. This unfortunately can’t be changed, as the position of the muscles is genetically determined.

But for you to notice this problem you must have a six-pack already and that will have more people marveling at than the lines not perfectly being at the same height. Or did you ever meet a girl saying, “gosh, his six-pack would be so hot, if only his abs lined up”?

Picture courtesy of “LittlePixel”.

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7 Comments

  1. Keith says:
    April 18, 2013 at 1:50 am

    Thanks for this post and video. I’ve seen how it effects some people and how important muscle assymetry is. Have had to learn to build my workouts around balancing the opposing muscle groups better.

    Reply
    • evilcyber says:
      April 19, 2013 at 7:04 pm

      Glad it helped you, Keith! 🙂

      Reply
  2. Dr. J says:
    April 18, 2013 at 3:21 pm

    Thank you for this very useful information. I have an old shoulder injury from wrestling in college so I have a small asymmetry from that and use dumbbells to work with it.

    Rod Laver, the great Aussie tennis player, had one arm twice the size of the other 🙂

    Reply
    • evilcyber says:
      April 19, 2013 at 7:04 pm

      You had me look up Rod Laver. I wonder how many very stupid jokes the man had to endure 😀

      Reply
  3. Diane 150 Pounds Gone Forever says:
    April 19, 2013 at 1:53 pm

    Really great information. Now if I only had visible muscles then perhaps I could tell whether or not they were symmetrical. Ha!

    Reply
    • evilcyber says:
      April 19, 2013 at 7:03 pm

      That made me laugh! 🙂

      Reply
  4. Dylan Lamb says:
    January 17, 2014 at 1:57 am

    Great video man! I’ve been going mental over my muscle imbalences, especially in my shoulder and glutes.

    Reply

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