Single Vs. Double Workout

     When working out, many times we become robots and just follow what we have always
 done and go through the motions not thinking about trying new things even if they
 are just a simple grip variation or using one hand instead of two.  Eliminating one
 hand during a certain exercise adds many more variables to the workout.  For example,
 let’s take the overhead shoulder dumbbell press. Almost always performed with both arms
 starting at the shoulder level, and then pressing dumbbells as high as they can go 
 straight overhead. Now takeaway one dumbbell.  It’s like an old time scale all the weight
 wants to go to one side, thus making the opposite side of your body especially your core
 compensate in order to not fall over.  Performing the one arm dumbbell can be very intense,
 but the extra intensity adds a whole new dimension to core strength.  Now this sounds 
 so great, so why doesn’t everyone do it.  Well there are some downsides to it.  Anytime
 you have more weight or pressure on one side of your body this can contribute to lower 
 back pain, so if you do experience any back pain now, you may want to stay away.  Another
 alternative is to reduce the amount of weight and work on the form of the exercise, which
 can still help you develop a good strong core which can alleviate back pain.
     
Exercises
     Chest- DB Bench presses, Incline DB Bench Presses, One-arm pushups
     Shoulders- DB Presses,  Side lateral raises
     Biceps- DB curls, hammer curls
     Triceps- DB kickbacks, One-arm pushdowns or parallel push-ups.
     Back- DB rows, single arm cable pull downs.

Pros

Increases intensity of the workout

Builds Core 

Does not limit small gym exercises or lack of weight 

Cons

Can increase lower back pain if pushed too hard

Should only be used by intermediate to advanced users

…For more information and tips, check my website, www.chadamartin.com.