5 Exercises to fix muscle imbalances

By:Himanshu Sharma, Onlymyhealth Editorial Team,Date:Aug 31, 2015
When one muscle has unequal strength or size to an opposing muscle group, it is said to be imbalanced. Good news is the imbalance can be addressed with corrective exercises.
  • 1

    One-arm dumbbell bench press

    Right-left imbalance of pecs can be fixed with one-arm flat dumbbell bench press. The exercise is similar to a regular bench press, but done only with one hand.

    One-arm dumbbell bench press
  • 2

    Upright Rows

    The upright row exercise not only strengthens your shoulder muscles but also improves their appearance. Stand up straight with a dumbbell in each hand or a barbell, hips tucked under you and the abs tight. Bend your knees slightly and take the weight from waist up to the shoulders. Try to pull your shoulder blades together. Do three sets of 10 reps.

    Upright Rows
  • 3

    Split squat

    Split squat fixes the imbalance of leg muscles by supporting adjacent muscles to stay upright. Position left foot about 2 feet in front of the right foot and your hands should be on the hips. Keeping core tight, bend your knee towards your lower body straight down until the front knee is bent at 90 degrees. Hold the position when your left knee is just over your toes and right knee is inches off the floor. Return to the starting position by pushing up with your front leg. Complete 10 reps, and then repeat with the other leg.

    Split squat
  • 4

    Reverse fly

    This is the exercise for you if working out has caused disparity in your arms and chest. Stand with a foot distance between your feet with dumbbell in each hand. Bend your elbows slightly and lift your arms up to your sides while keeping your arms mostly straight with the same slight bend at the elbows. Pull your shoulder blades together, raising hands up to shoulder height. Bring your arms back to the starting position. Do 2 sets of 10 reps.


    Reverse fly
  • 5

    Single-leg dumbbell deadlift

    Rounded shoulders is a common postural problem faced by those who do heavy lifting. Single-leg dumbbell deadlift can help correct and improve appearance of shoulders. Stand with a little gap between feet and holding dumbbells in front of thighs. Now hinge forward at the hips with your back straight and lift the right leg. Pause for some time before pushing your body back to the starting position. Do 2 sets of 10 reps.


    Single-leg dumbbell deadlift
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