How to Strengthen Your Weakest Link, Even Out Your Arms, And Make Both Biceps The Same Size (Q+A)

Note: the following question was left on this post, and I thought I’d answer it here.

Question: “Hi mike i want to ask u about bicep muscle difference how to make left bicep is perfect my right is fine plz help” -Tahir

Answer: So, if I understand you correctly, one of your biceps is bigger/better than your other bicep. This is totally normal and very common. Most people have a dominant side and this will result in disparities in your muscle development all throughout your body. For example, if you’re right handed, it’s likely that your right arm is bigger and stronger than your left arm.

The simplest way to correct an imbalance like this is to train with unilateral exercises (e.g. doing bicep curls with dumbbells instead of a barbell). If you train each arm independently, you’ll weaker muscle will be more likely to catch up with your dominant side. On the other hand, if you’re always training with bilateral exercises (i.e. using both arms at the same time or with the same tool, etc.), then your stronger side might take over more of the workload.

So, here are some ideas for different exercises you can do to help your biceps even out…

  • One-arm dumbbell rows
  • One-arm cable rows
  • Assisted one-arm chin-ups
  • One-arm standing or seated dumbbell curls
  • Alternating dumbbell curls
  • Dumbbell concentration curls
  • One-arm dumbbell preacher curls
  • One-arm cable curls

I’d recommend swapping out some of your current bilateral arm exercises for some unilateral ones. You don’t have to replace all of them, necessarily, but doing some focused unilateral work will definitely help.

Also, don’t make the mistake of adding even more training volume and intensity on top of your current program. You don’t want to run the risk of over-training your under-developed arm. Keep your training volume and intensity in line with what you’ve been doing recently. Just change the types of exercises and the focus of your training.

While you’re performing your exercises, try to strengthen the mind-muscle connection of your weaker arm by focusing on the contraction on that side. Think about performing each rep smoothly and slowly, and squeezing your biceps hard during the most difficult portion of the ROM. For example, during a dumbbell curl, squeeze your biceps hard in the top position, when your elbow is fully flexed. This will help to improve the neural efficiency of your bicep muscles, which will help them activate more muscle fibers and contract harder (which equals more strength and size down the road).

Most people can self-correct major disparities in muscle size using the strategies above. But in some cases, additional help may be needed, especially if you’re noticing pain or an injury developing on your weaker side. And that’s when it’d be a good idea to enlist the help of a competent professional.

Note: if you have any further questions, feel free to Contact Me.

One Response

  1. I have the same problem but mine forearms are not the same size any suggestion on wht I should do??

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