We are pleased to announce that as of March 4, 2025, an updated Rich Text Editor has been introduced in the MyFitnessPal Community. To learn more about the changes, please click here. We look forward to sharing this new feature with you!
One arm much weaker than the other... exercise suggestions?

LessHeavyVeggie
Posts: 208 Member
Hi, bit of an odd question I suppose...
So, about 3.5 years ago I broke my right arm badly and damaged my radial nerve (upper arm) which meant all the the nerves down to my fingers were not working and I had an operation to get a permanent metal plate fitted (bionic woman huzzah! :glasses: ) I couldn't move any part of my arm/wrist/hand/fingers at first and had to wait a couple of weeks to see if it would be paralysed or not! (That was not a fun xmas/new years) Thankfully that didn't happen and I had physio for about 6 months after and got all my nerves/muscles working normally again. So, medically that arm and its nerves/muscles are fine and definitely healed fully now, but my right arm is DRAMATICALLY weaker than the left one.
Since then I have tried to remember to do simple things like carrying shopping etc with the right arm to get it's strength up, which has worked to a degree, but still not as strong as the left.
I have mainly been doing cardio as I have a lot of weight to lose, but have started to incorporate strength training as I see a lot of people advising others to do so on here. I can't afford a gym/equipment so have been doing strength workouts at home, mainly with bodyweight exercises.
The problem is when I do arm related exercises such as push up, tricep dips etc, my right arm gets sore/tired fairly quickly while my left arm could keep going. So I am wondering if someone could suggest bodyweight/no equipment exercises that work one arm at a time so I could spend a bit more time on my right arm to get it to catch up with the left? (I don't know all the technical exercise terms so may need a little explanation if not easily google-able/straightforward :blushing: )
Thanks in advance for any help! :flowerforyou:
So, about 3.5 years ago I broke my right arm badly and damaged my radial nerve (upper arm) which meant all the the nerves down to my fingers were not working and I had an operation to get a permanent metal plate fitted (bionic woman huzzah! :glasses: ) I couldn't move any part of my arm/wrist/hand/fingers at first and had to wait a couple of weeks to see if it would be paralysed or not! (That was not a fun xmas/new years) Thankfully that didn't happen and I had physio for about 6 months after and got all my nerves/muscles working normally again. So, medically that arm and its nerves/muscles are fine and definitely healed fully now, but my right arm is DRAMATICALLY weaker than the left one.
Since then I have tried to remember to do simple things like carrying shopping etc with the right arm to get it's strength up, which has worked to a degree, but still not as strong as the left.
I have mainly been doing cardio as I have a lot of weight to lose, but have started to incorporate strength training as I see a lot of people advising others to do so on here. I can't afford a gym/equipment so have been doing strength workouts at home, mainly with bodyweight exercises.
The problem is when I do arm related exercises such as push up, tricep dips etc, my right arm gets sore/tired fairly quickly while my left arm could keep going. So I am wondering if someone could suggest bodyweight/no equipment exercises that work one arm at a time so I could spend a bit more time on my right arm to get it to catch up with the left? (I don't know all the technical exercise terms so may need a little explanation if not easily google-able/straightforward :blushing: )
Thanks in advance for any help! :flowerforyou:
0
Replies
-
I noticed the other day at the gym how much weaker my left arm is to my right so I've started wearing a wrist weight (3lb to start with) and the same on my left ankle. I just wear it around the house right now but I'll work up to wearing it while working out as it I get stronger on my left side.
ETA If you do free weights, you could just add an extra few lbs to your weaker side and gradually build it up0 -
I had my radial head replaced (among other things) as part of an elbow reconstruction. What I found best was actually moving heavier weights for lower reps and sets, more often (so similar volume) as my good arm and the strength caught up over the space of a few months. Mainly neurological adaptations not size changes.
e.g. I found the movements that were weak and started doing a lot of unilateral work e.g. one arm DB shoulder presses, one arm DB incline bench, kettleball movements etc. then went as heavy as possible doing 5x5 setsxreps or even 5/3/1's rep structures on them.0 -
I'm sorry I don't have an answer for you. It is wonderful how you have experienced a good recovery for function and are still working on improving that! I have a similar problem with my right arm due to arthritis and a mild shoulder bicep tendon weakness with pain. So I am looking for ideas also.
So often arm exercise and activities are bilateral.
0 -
Abi - a wrist weight is an interesting idea, looks like I can get one fairly cheaply or (more likely) fashion one myself...
Aussie - thanks for the suggestions, I don't own dumbbells (had to look up DB haha), I was really looking for something that didn't involve equipment, but maybe I can do something similar with household items... research time!
In order to get the 'same volume' is it simply a mathematical equation; eg. 10lbs x 10 reps = 100 = 20lbs x 5 reps?
Thanks for the suggestions both of you!0 -
[bump] - does anyone have any equipment free suggestions?0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 394.6K Introduce Yourself
- 44K Getting Started
- 260.5K Health and Weight Loss
- 176.1K Food and Nutrition
- 47.5K Recipes
- 232.7K Fitness and Exercise
- 444 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.6K Goal: Gaining Weight and Body Building
- 153.1K Motivation and Support
- 8.1K Challenges
- 1.3K Debate Club
- 96.4K Chit-Chat
- 2.5K Fun and Games
- 4.1K MyFitnessPal Information
- 16 News and Announcements
- 1.3K Feature Suggestions and Ideas
- 2.8K MyFitnessPal Tech Support Questions