Dumbbells as a tool for Unilateral Training

Dumbbells are a great tool for unilateral training and an essential part of any strength training routine. But what makes unilateral training so beneficial, what’s the difference between rotating and fixed dumbbell handles and how can you complement your current strength training routine with more dumbbell-focused training?

What is unilateral training?

Unilateral training involves training limbs individually, rather than engaging both sides together, which challenges the body in different ways compared to bilateral exercises. While a lot of strength training is performed bilaterally – typically with a barbell – many movements in sports load the body unilaterally. Training with dumbbells, both fixed and rotating handle varieties, can improve muscle and movement pattern imbalances, prevent injury and stimulate new muscular growth development resulting in improved performance, in sports and in life.

Performing unilateral exercises with dumbbells

While many unilateral exercises can be performed using a barbell, in most cases, it is safer and more convenient to use a dumbbell or kettlebell. Some exercises can be performed much more safely with dumbbells which feature handles that freely rotate. This will enable a tight grip to be maintained while enabling movement that will avoid stress on the joints, especially the wrist and elbow. Good unilateral exercises to perform using dumbbells are the dumbbell row, dumbbell press, Bulgarian split squat and single arm snatch.

Eleiko Evo dumbbells with fixed and rotating handles

The Eleiko Evo dumbbell collection includes both fixed and rotating handle options, as well as a dumbbells with pound and kilo weight designations so facilities can meet members varying training goals and preferences. Inspired by our roots in lifting, Evo uses Eleiko stainless steel and our signature knurling techniques for an optimal grip. Evo also features an innovative handle design that delivers a smooth rotation with a smaller diameter grip – making the dumbbells suitable for more users.

The difference between rotating and fixed dumbbell handles

The rotating Evo Dumbbell is designed for dynamic explosive movements such as the dumbbell snatch and other weightlifting-movements. The rotating handle also puts less stress on joints in movements such as biceps curls and delivers a unique smooth feeling. While the rotating handle dumbbell is offered as a full range, the rotating functionality begin at 12.5 lbs and 5 kg respectively. While fixed, the smaller weights in the rotating collection feature the same knurling feel and visual design markings from the rotating group creating a uniform set. The fixed handle Evo Dumbbell is a more classic design that is perfect for pressing movements, such as chest and shoulder presses.

Both dumbbell types are designed to offer maximum performance and outstanding durability over time. You can do everything from a training standpoint with the rotating or fixed version. It simply comes down to a matter of preference and what type of training you tend to lean towards – dynamic and explosive or slower and more controlled. Many training facilities opt to make both fixed and rotating options available to members to best support individual preference and diverse training needs.

Combining unilateral and bilateral exercises

Unilateral training should supplement rather than completely replace bilateral strength exercises. Most studies that have compared the two approaches have concluded that a combination of the two is the most effective way to train. A common approach is to use bilateral exercises as the main high-intensity strength builders and then to add unilateral exercises as accessory exercises, usually with lower intensity and higher volume.