# Unilateral Exercises for Hypertrophy

**URL:** <https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [June 2, 2022, 1:24pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482 "2022-06-02T13:24:28Z")\
**Posts on this page:** 5\
**Page:** 1

<div class="post-metadata">

**Author:** ![VK18](https://avatars.discourse-cdn.com/v4/letter/v/9de0a6/32.png) [@VK18](https://forum.barbellmedicine.com/u/VK18)\
**Post date:** [June 2, 2022, 1:24pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482/1 "2022-06-02T13:24:28Z")

</div>

Considering the information in the latest video “How to Exercise if One Side is Injured”, would it be fair to ignore suggestions that not doing unilateral exercises will cause asymmetric muscle development? So other than potential changes in range of motion, is there any real difference between dumbbell and barbell exercises?

Thanks.

---

<div class="post-metadata">

**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [June 2, 2022, 2:55pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482/2 "2022-06-02T14:55:55Z")

</div>

> [@VK18](#):
>
> Considering the information in the latest video “How to Exercise if One Side is Injured”, would it be fair to ignore suggestions that not doing unilateral exercises will cause asymmetric muscle development? So other than potential changes in range of motion, is there any real difference between dumbbell and barbell exercises?
> 
> Thanks.

I don’t think those are fair conclusions and do think most people would benefit from at least _some_ unilateral training. Is this because it reduces asymmetry or is it some other mechanism? I’m inclined to think it’s the latter. However, there’s some evidence of hamstring and quad strength asymmetry increasing risk of lower limb injury in some team sports. We don’t know if “fixing” that asymmetry via exercise (much less what type of exercise) reduces risk just yet, but I think that’s a reasonable thought.

As far as the difference between dumbbell and barbell exercises, yes, there are differences in range of motion used, muscle lengths trained, motor patterning, etc. I would expect slightly different outcomes in strength performance in an unrelated test, but little to no differences in hypertrophy.

-Jordan

---

<div class="post-metadata">

**Author:** ![VK18](https://avatars.discourse-cdn.com/v4/letter/v/9de0a6/32.png) [@VK18](https://forum.barbellmedicine.com/u/VK18)\
**Post date:** [June 3, 2022, 2:22pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482/3 "2022-06-03T14:22:13Z")

</div>

Thanks for the response. I saw an instagram post directed towards women which claimed they should stick to dumbbell exercises at first before graduating to barbell exercises, because of barbell exercises causing asymmetry. My BS alarm went off when I saw that but glad to know there might be some kernel of truth within that advise.

---

<div class="post-metadata">

**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [June 4, 2022, 2:33pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482/4 "2022-06-04T14:33:03Z")

</div>

> [@VK18](#):
>
> Thanks for the response. I saw an instagram post directed towards women which claimed they should stick to dumbbell exercises at first before graduating to barbell exercises, because of barbell exercises causing asymmetry. My BS alarm went off when I saw that but glad to know there might be some kernel of truth within that advise.

Yea, that’s silly. Can you link it?

---

<div class="post-metadata">

**Author:** ![VK18](https://avatars.discourse-cdn.com/v4/letter/v/9de0a6/32.png) [@VK18](https://forum.barbellmedicine.com/u/VK18)\
**Post date:** [June 6, 2022, 12:29pm UTC](https://forum.barbellmedicine.com/t/unilateral-exercises-for-hypertrophy/12482/5 "2022-06-06T12:29:58Z")

</div>

It was on my explore page so probably won’t be able to find it. I don’t think they had too many followers which is good.