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Biceps Imbalance Training

Use this program to bring up your smaller arm.

Biceps Imbalance Training
Written By Jim Stoppani, PhD
Updated September 28, 2023

Most of us are either right-handed or left-handed.

And most of us have one arm that tends to be slightly bigger and stronger than the other. I happen to be ambidextrous, yet my left arm is still about 1/8" larger than my right arm. As long as the imbalance between your arms is less than about 1/2 an inch, then it's barely noticeable and not a real problem.

But when the difference in arm size is greater than ½ an inch, it can be very noticeable, and even embarrassing for some.

Plus, it can make it more difficult for putting on overall size without increasing the imbalance and it can even be dangerous if that smaller and weaker arm suddenly gives out on you during exercises like the bench press.

Some trainers will tell you to just train heavier with the smaller, weaker arm.

But since the smaller and weaker arm is smaller and weaker than the bigger and stronger arm, the only way to train heavier with the smaller and weaker side would be to use a weight on the bigger and stronger side that is not a challenge. In other words, you would have to undertrain the bigger and stronger side. Some trainers may also tell you to do more reps on the smaller and weaker side. Since you can't actually do more reps with the same weight on the smaller and weaker side as you can on the bigger and stronger side, you again would have to undertrain the bigger, stronger arm to do this. Since undertraining a muscle means you that you make it smaller, or at least stagnate its growth, these techniques only help the smaller arm catch up by holding back the bigger arm. That's something that I don't recommend you do.

The real secret to increase the size of the smaller arm is to use greater volume and frequency.

By volume, I mean the number of sets you do for that arm. So basically you do more sets with the smaller and weaker arm. When you are done doing all sets for both arms, you basically run through all the exercises you did for arms and do two extra sets for the smaller weaker arm only. By frequency, I mean how often you train that arm. If you train your arms once per week then add a second arm day where you train just your smaller and arm. You can do this at the end of any other workout you do during the week. Just give your arm at least two full days of rest between arm workouts.

So if you have an arm size imbalance of ½ an inch or more, try my Biceps Imbalance workout program for four weeks and I can guarantee you that your arm imbalance will be drastically minimized.

Click on the link below to watch my video on training to bring up your smaller arm:

https://www.youtube.com/watch?v=1eb20Z3KUss&feature=plcp

Biceps Imbalance Workout

Week 1

Workout 1

Exercise Sets x Reps
Barbell Curl 3 x 8-10
Behind-the-back cable curl 3 x 10-12
Preacher Curl 3 x 10-12
One-arm dumbbell curl (for smaller arm) 2 x 8-10
Behind-the-back cable curl (for smaller arm) 2 x 10-12
One-arm dumbbell preacher curl (for smaller arm) 2 x10-12
Dumbbell Lying Triceps extension 3 x 8-10
Triceps pressdown 3 x 10-12
Dumbbell overhead extension 3 x 10-12
One-arm dumbbell lying triceps ext. (for smaller size) 3 x 8-10
One-arm triceps pressdown (for smaller arm) 3 x 10-12
One-arm dumbbell overhead ext. (for smaller arm) 3 x10-12

Workout 2 (add on to end of other workout at least two days after arms workout 1)

Exercise Sets x Reps
One-arm dumbbell curl (for smaller arm) 3 x 8-10
Superset with  
One-arm dumbbell overhead ext. (for smaller arm) 3 x 8-10
One-arm incline dumbbell curl (for smaller arm) 3 x 8-10
Superset with  
One-arm dumbbell incline triceps ext. (for smaller arm) 3 x 8-10
Cable concentration curl (for smaller arm) 3 x 10-12
Superset with  
Cable kickback (for smaller arm) 3 x 10-12

Week 2

Workout 1

Exercise Sets x Reps
Dumbbell Lying Triceps extension 3 x 8-10
Triceps pressdown 3 x 10-12
Dumbbell overhead extension 3 x 10-12
One-arm dumbbell lying triceps ext. (for smaller size) 3 x 8-10
One-arm triceps pressdown (for smaller arm) 3 x 10-12
One-arm dumbbell overhead ext. (for smaller arm) 3 x10-12
Barbell Curl 3 x 8-10
Behind-the-back cable curl 3 x 10-12
Preacher Curl 3 x 10-12
One-arm dumbbell curl (for smaller arm) 2 x 8-10
Behind-the-back cable curl (for smaller arm) 2 x 10-12
One-arm dumbbell preacher curl (for smaller arm) 2 x10-12

Workout 2 (add on to end of other workout at least two days after arms workout 1)

Exercise Sets x Reps
One-arm dumbbell overhead ext. (for smaller arm) 3 x 8-10
Superset with  
One-arm dumbbell curl (for smaller arm) 3 x 8-10
One-arm dumbbell incline triceps ext. (for smaller arm) 3 x 8-10
Superset with  
One-arm incline dumbbell curl (for smaller arm) 3 x 8-10
Cable kickback (for smaller arm) 3 x 10-12
Superset with  
Cable concentration curl (for smaller arm) 3 x 10-12

Week 3

Workout 1

Exercise Sets x Reps
Barbell Curl 3 x 6-8
Behind-the-back cable curl 3 x 8-10
Preacher Curl 3 x 12-15
One-arm dumbbell curl (for smaller arm) 2 x 6-8
Behind-the-back cable curl (for smaller arm) 2 x 12-15
One-arm dumbbell preacher curl (for smaller arm) 2 x12-15
Dumbbell Lying Triceps extension 3 x 6-8
Triceps pressdown 3 x 8-10
Dumbbell overhead extension 3 x 12-15
One-arm dumbbell lying triceps ext. (for smaller size) 3 x 6-8
One-arm triceps pressdown (for smaller arm) 3 x 12-15
One-arm dumbbell overhead ext. (for smaller arm) 3 x12-15

Workout 2 (add on to end of other workout at least two days after arms workout 1)

Exercise Sets x Reps
One-arm dumbbell curl (for smaller arm) 3 x 6-8
Superset with  
One-arm dumbbell overhead ext. (for smaller arm) 3 x 6-8
One-arm incline dumbbell curl (for smaller arm) 3 x 10-12
Superset with  
One-arm dumbbell incline triceps ext. (for smaller arm) 3 x 10-12
Cable concentration curl (for smaller arm) 3 x 12-15
Superset with  
Cable kickback (for smaller arm) 3 x 12-15

Week 4

Workout 1

Exercise Sets x Reps
Dumbbell Lying Triceps extension 3 x 6-8
Triceps pressdown 3 x 8-10
Dumbbell overhead extension 3 x 12-15
One-arm dumbbell lying triceps ext. (for smaller size) 3 x 6-8
One-arm triceps pressdown (for smaller arm) 3 x 12-15
One-arm dumbbell overhead ext. (for smaller arm) 3 x12-15
Barbell Curl 3 x 6-8
Behind-the-back cable curl 3 x 6-8
Preacher Curl 3 x 12-15
One-arm dumbbell curl (for smaller arm) 2 x 6-8
Behind-the-back cable curl (for smaller arm) 2 x 12-15
One-arm dumbbell preacher curl (for smaller arm) 2 x12-15

Workout 2 (add on to end of other workout at least two days after arms workout 1

Exercise Sets x Reps
One-arm dumbbell overhead ext. (for smaller arm) 3 x 6-8
Superset with  
One-arm dumbbell curl (for smaller arm) 3 x 6-8
One-arm dumbbell incline triceps ext. (for smaller arm) 3 x 10-12
Superset with  
One-arm incline dumbbell curl (for smaller arm) 3 x 10-12
Cable kickback (for smaller arm) 3 x 12-15
Superset with  
Cable concentration curl (for smaller arm) 3 x 12-15

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