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Exercise Lab

Single-arm Dumbbell Shoulder Flexion -- Standing

The single arm dumbbell shoulder flexion standing is a good exercise to work the anterior deltoid. Doing one side at a time gets your core involved to stabilize the movement. This exercise can also be done with cables or bands.

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Target Muscle Groups: Shoulders


Single-arm Dumbbell Shoulder Press -- Standing

The single arm dumbbell press standing is a good way to strengthen your shoulder and core at the same time. At the same time it gets the whole body to work together; the legs and core support while the shoulder moves the weight. This is a good alternative to the barbell military press. This exercise can also be done with a kettlebell.

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Target Muscle Groups: Shoulders


Single-Arm High Cable Row

The single arm high cable row is a good way to work the upper back. The muscles of the upper back are important for posture. Because you are only moving one side you force the core to work hard to stabilize your body. This exercise can also be done with resistance tubing or a band.

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Target Muscle Groups: Back  |  Shoulders


Single-Arm Lying Row

The single arm lying row can be performed on a bench or a ball. The movement works your upper back as well as your core. The muscles of your upper back are important for posture, especially for people that sit at a computer all day. An added benefit of all pulling exercises is they also work your grip.

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Target Muscle Groups: Back  |  Shoulders


Single-Arm Rotation Row

The single arm rotation row is a good upper back and core exercise. There is also an element of torso rotation. This is a good exercise for both body builders and athletes. This exercise can also be done with resistance tubing and bands.

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Target Muscle Groups: Abs & Core  |  Back  |  Shoulders


Single-Arm Row

The single arm row is a challenging exercise. You must stabilize your body and pull the cable back. This is a great exercise for rear delt development as well as core stability. You can also do this exercise with bands.

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Target Muscle Groups: Back  |  Shoulders


Single-Leg Balance

The single leg balance is a good way to increase your balance awareness. It is a good exercise for elderly people or anyone who needs to improve their balance. For added challenge you can try it with your eyes closed or on a wobble board or other unstable surface. This exercise requires no equipment and can be done anywhere.

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Target Muscle Groups: Calves  |  Hips & Buttocks  |  Legs


Single-Leg Leg Extension

The single leg extension is a variation of the traditional leg extension. The only difference is you only use one leg. The reason for using one leg is to correct any imbalances caused by one leg being dominant. The leg extension machine is available at most gyms.

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Target Muscle Groups: Legs


Single-Leg Leg Press

The single leg press is a variation of the regular lag press. The leg press machine is available at most gyms. The purpose of only using one leg is to make sure that they are both doing the same amount of work. Make sure the leg you are not using is out of the way in a safe place.

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Target Muscle Groups: Hips & Buttocks  |  Legs


Single-Leg Squat

The single leg squat is a great exercise for the glutes (butt), thighs and calves. The single leg squat is a challenging, full-body exercise that develops balance, strength and power. This exercise transfers easily to sport and life. The single leg squat will correct muscle imbalances between the legs.

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Target Muscle Groups: Calves  |  Hips & Buttocks  |  Legs


Single-legged Lying Leg Curl

The single legged lying leg curl strengthens the hamstrings, hip extensors, and gastrocnemius. The single leg action isolates the movement leg to better target the hamstrings. You can perform this exercise to correct muscle imbalances or to build size and definition in the hamstring group.

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Target Muscle Groups: Legs


Single-legged Seated Leg Curl

The single-legged seated calf raise strengthens the hamstrings and gastrocnemius. The single leg action isolates the movement leg to better target the hamstrings. You can perform this exercise to correct muscle imbalances or to build size and definition in the hamstring group.

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Target Muscle Groups: Legs


Single-Side Rotation Crunch on Bolster

The single-sided rotation crunch on bolster strengthens the abdominals and obliques. The twisting motion activates the obliques and delivers a good ab workout. Place your hands behind your head and lift your shoulders off the floor to begin the crunch. Move you head close to your knees by contracting the abs.

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Target Muscle Groups: Abs & Core


Sit Up

Sit-ups are a basic ab exercise that can be performed anywhere. Sit-ups strengthen the hip flexors, obliques and abdominals. To add resistance to your sit-ups you can use a medicine ball, dumbbell, resistance band, stability ball, or raise the sit-up board.

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Target Muscle Groups: Abs & Core


Sit-and-Reach Test

The sit-and-reach tests flexibility in the posterior chain (hamstrings, glutes, lower back). Lower back flexibility is important because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. The sit-and-reach test can be used to test large groups with little equipment.

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Target Muscle Groups: Back  |  Hips & Buttocks  |  Legs



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