How To Fix Muscle Imbalances (4 Tips For Uneven Muscles)

Want to fix uneven muscles? This video is for you!

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A common question I receive is how to fix muscle and strength imbalances. Perhaps you notice one side of your body is bigger than the other. Or you are not as strong with one side of your body compared to the other one. What can you do about this?

Today, I will discuss the possible causes of having uneven muscles and will also discuss 4 practical solutions for reducing muscle imbalances. But first, I think it’s important to mention that we all have muscle imbalances to some extent. The human body is not 100% symmetrical. In fact, most people in the world have a dominant arm and leg, which inherently is accompanied with some strength imbalances, which is fine as long as the imbalance does not become excessive.

It is possible to have some muscle imbalances while being healthy and moving without pain. Now, if you notice an imbalance is causing one side of your body to look significantly more developed than the other or you can lift quite a bit more weight with one-arm over the other, then it’s definitely worth paying more attention to reducing muscle imbalances.

So first, what could be causing a muscle imbalance? Most of the time, the root cause of an excessive muscle imbalance is caused outside of the gym. Because most of us have a dominant arm or leg, when we start a fitness journey, you typically start it off with one side of your body being stronger than the other. You also have better motor control or so to speak “mind-muscle connection” with the dominant side of your body because you use it more often in everyday tasks. Combine this with a lot of barbell and machine-based exercises in which both sides of your body have to work together, it is possible your dominant side is being trained harder.

During facepulls, your upper back muscles (like the rhomboids and rear delts) work together with the external rotators of your shoulder to accomplish the movement. This makes the facepull a highly effective exercise for targeting the muscle groups that help pull your shoulders back.

Your posture could also be impacting how well each side of your body is being trained. Say for instance that I am experiencing a shoulder drop. This impacts how well I am able to engage my lats, with one side being trained harder than the other. Or if you have 1 shoulder that is rounded forward slightly, this can result in a crooked bench press, in which one side is again being trained harder. And lastly, some muscle imbalances are not true imbalances caused by training, but more genetically how your muscles look.

But I’d say that most people coming to me with muscle imbalance questions are more about having 1 bicep being bigger than the other or one leg being stronger, and that is totally fixable. So I’d like to share with you 4 practical tips that you can use in your training to correct any excessive muscle and strength imbalances you may experience. The 4 tips are:

- Perform more dumbbell-based and unilateral exercises
- Train your "weaker" side first whenever doing unilateral exercises
- Manage postural issues (film yourself to check exercise form)
- Mentally focus on the weaker side whenever training bilateral exercises

For more details, check the video!

In this video, I clearly describe how and when to use the facepull in 3 minutes. I also show you some alternatives to traditional cable facepulls with the rope.

I hope you enjoy this video and it gives you some insight into how you can train for shoulder balance. You can expect a lot more evidence-based training and nutrition content in the near future from this channel, so definitely subscribe if you want to stay updated!

As always, if you have any questions, just leave them in the comment section below and I’ll get back to you.

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MUSIC CREDIT:

[iWannaBurnFat]

Back with another video! This one was commonly requested. I discuss 4 practical tips for managing muscle imbalances. As you will see, I typically don't suggest training your "weaker side" with more sets, but to use other more effective training methods.

[TheDevilLine]

I noticed that the right side of my upper body/biceps are more developed than my left side. Even though I’m left handed, anything sport related (baseball or football) is thrown with my right side and unconsciously when I carry heavy long boxes I put it on my right shoulder, that made my right lats stronger, better developed and more stable than my left side. Now I’m trying to get my left side more engaged with the physical activities I do throughout the day. This video helped me tremendously to be more consistent with my left side mind-muscle connection and control.

[Cdanielg_]

I’ve lately been going to the gym but I’ve noticed a while back that my my left arm being my dominant hand is much stronger than my right arm being my non dominant arm which feels a bit weaker. I will take these useful tips and incorporate them into my workouts thank you!!

[chrrlees]

Left Bicep, chest and leg is bigger but right abs is bigger
My whole body is imbalance 😭

[wavvy]

This is alot more informative than other videos. You did an amazing job explaining! 👌🏽

[dannyro]

I'm left handed but my right bicep is bigger. How has this happened

[unpopularopinions]

Are you a physiotherapist because your information is so well researched

[lavatr]

Im Right Handed, but my left bicep is more visible than right.
Although both can lift same and do same reps

[coderr_]

Thanks for the video. I’m 15 and notice my left shoulder is smaller than my right same with my left arm

[phanuelkongolo]

Have been having the same problem with my hands where one bicep is bigger than the other one
But after watching this I think it will work out 🙏

[Milo-lstu]

Best video out of all the ones I’ve seen

[AvengCalifornication]

Great video dude been dealing with this imbalance all my life

[iamAnzarShah]

my right shoulder rolls forward and resulting in a chest imbalance. my left pec is bigger. also the long head of my left tricep is bigger. btw thank you so much for the video i appreciate it you're a life saver

[ugoewulonu]

I can curl 80 lbs, but it’s real tough with my left hand. My left hand will be struggling while my right is basically chilling, just waiting for the left to catch up. This is what I’m trying to fix.

[uatt]

thank you I've been struggling with my left arm.. I wasn't' sure if it was okay to train one hand until it's balanced with the other hand

[MiClLC]

I have no need to burn fat, but I do have a need to get even muscles, thanks!

[Yo_Giga]

I’ve been playing basketball and I’ve lost muscle very fast on my right arm and gained a lot on my left arm and I’m right handed

[bangalorehub]

U explained it very simple and detailed way. Love u always .. lots of love from India.

[sulavsharma]

Great tips ! So, is it ok to use more weight on the weak side or do more reps on the weak side while doing unilateral exercises?

[thomasski_]

So this is probably the reason that when I bench press, it looks straight for me but my friend spotting me saying that it’s uneven.