Offset Dumbbell Training for Strength, Size, and Function

Use Offset Dumbbell Training for Strength, Size, and Muscle Function

Dr. Joel Seedman, Ph.D.


I’m a big fan of utilizing unique training protocols to clean up body mechanics and form.  One that I’m particularly fond of is the offset training technique.  This can be performed with barbells, kettlebells, dumbbells, cables, bands, and even bodyweight.  It simply involves loading more weight on one side of the body and less on the other.  Although each variation has its own unique characteristics the dumbbell variation is very user friendly and simple yet incredibly effective.  Here are several of my awesome clients including Matt Jordan, Ben Lai, and Leslie Petch showing how it’s done.


Here are 10 reasons why offset dumbbell training is so effective.

1. If you’re looking for a method that not only works the primary muscles for that movement but also crushes the core, look no further than offset dumbbell training.  In fact you’re essentially resisting rotation and lateral flexion throughout each movement making it incredibly effective for hitting all of the spinal stabilizers and core musculature.  Think of it as a combination Pallof press performed in conjunction with any movement you’re doing.

2. Offset dumbbell training is highly effective for eliminating momentum and jerky mechanics as it requires the lifter to lift the weights smoothly and in a very controlled manner without wiggling or shifting.  That’s because it forces the lifter to synchronize the movement so that both sides (the heavy and light loads) move in unison rather than out of synch with each other. Besides improving mechanics this also places more tension on the targeted muscles making it highly effective for hypertrophy training. 

3. One of my favorite features of the offset dumbbell training method is how it teaches the lifter to stay tight by increasing intramuscular tension throughout the entire body.  In fact this method helps promote concurrent activation and irradiation (increased neural drive from staying tight) which helps eliminate energy leaks and clean up form.  Once you go back to standard loading don’t be surprised if your strength goes up.

4. The offset dumbbell loading helps to eliminate collapsing and excessive range of motion as the increased full body tension helps promote strong 90-degree angles rather than excessive ROM commonly seen in lifters. Even the slightest collapse on any movement will cause the lifter to lose control of the movement typically causing the body to twist or laterally flex. 

5.  This technique also eliminates asymmetry issues as it forces the weaker side to catch up to the stronger side.  In fact, if one side is even slightly weaker it will be immediately exposed.  This is one of the single most effective methods I’ve ever used for correcting side to side imbalances and asymmetries.

6. If you’re looking for a technique that literally helps clean up form almost immediately the offset dumbbell loading is it. The combination of core stabilization, full body tension, and greater motor control causes the lifter to clean up their body mechanics within seconds in order to successfully complete the lift.

7. The offset dumbbell loading is very physically demanding to the point that most clients will feel their lungs and conditioning as much as their muscles.  If you’re looking for a strength training method that improves conditioning as well as strength this one fits the bill.

8. The offset dumbbell loading method is highly versatile and can be performed on any dumbbell exercise including chest presses, squats, lunges, hinges, overhead presses, rows, pullovers, curls, skull crushers, shoulder raises, and more.

9. Another important feature I appreciate regarding offset dumbbell loading is how much it improves coordination and motor control.  Because one side will have a tendency to lag behind the other it almost feels as though each dumbbell has a mind of it’s own.  The degree of mental concentration and motor control required to keep the movement smooth and moving in one seamless motion is significant to say the least. 

10. If you’re in need of a training method that crushes the muscles while minimizing total loading, joint tension, and muscle damage the offset dumbbell method is it.  Because you won’t be able to handle quite as heavy a loading as you typically would (I recommend you handle 80% of your typical loading for the heavier side) it allows increased training intensity and activation but with decreased soreness and less demands on recovery.  This also allows the individual to train more frequently yet still with a relatively high intensity.


Why Not Just Do Standard Single Arm Variations??

The offset version requires greater motor control and movement coordination in comparison to standard single arm variations as you're forced to synchronize two different loads that want to move at two entirely different speeds. As a result this usually forces the lifter to slow things down to make this synchronized timing occur which ends up placing even greater tension on the muscles. The offset variation also requires more tightness and full body tension than just about any training method including single arm variations.

Training Protocols

I typically recommend using 2-4 sets of 3-5 repetitions (per side) for each set when using the offset dumbbell loading.  In addition the heavier side should range between 2-3x as heavy as the lighter side.  The larger the variance between sides the greater the difficulty of the movement.  In addition I suggest using this protocol once every several weeks in your training program.