Last Updated On July 28, 2023
Muscle imbalances refer to the strength and size of the muscle on the side of the body that is different from the muscle on the other side. It is a common issue among beginners who are new to bodybuilding.
If you feel that you have uneven lats (latissimus dorsi), then you probably know that the side of your dominant hand is bigger and stronger by now. You will need to practice good form when exercising to correct uneven lats.
In addition, you will need to focus on working the muscles on the weak side to ensure that your dominant side is not doing all of the work.
Continue reading to learn more about uneven lats and how to fix them.
Why Are My Lat Muscles Growing Uneven?
A muscle imbalance is a size or strength discrepancy between a group of muscles, such as having a bigger upper body compared to the lower body or a right bicep that is larger than the left bicep. Uneven lats and uneven muscle growth is a regular issue for people who are beginners in bodybuilding.
The most common causes of uneven lats and muscle imbalances tend to include an improper workout program, poor exercise technique, lousy posture, mobility, and flexibility.
Common Symptoms & How To Identify Uneven Lats
It can be hard to identify the location of the pain in the latissimus dorsi or other muscles in the back or shoulders. When you feel pain in the latissimus dorsi, then you might experience strain in the following areas:
In many cases, the pain will happen without warning. It can also be felt in the surrounding muscles. The pain tends to worsen when a person extends their hands, raises their hands above their head, or throws something.
Damage to the latissimus dorsi can lead to other types of symptoms, including:
You should consult with a doctor when the location of the back pain cannot be identified or when the pain is accompanied by:
Why Is It Important To Correct Uneven Lats?
Everything in the body is connected. If something is affecting one part of the body, it will affect all parts of the body. Therefore, it is essential to maintain a strong body and back foundation and ensure that weight is distributed properly.
If you are feeling an imbalance, then it is imperative that you take action now. The good news is that uneven lats and muscle imbalance can be corrected through exercise.
Every muscle needs to be in balance for optimal function and movement. If one muscle is stronger than the other, it will create an imbalance over time, leading to injury.
What Will Happen If You Have Lat Muscle Imbalance?
If you have uneven lats and you do not correct the issue, then it can lead to more muscle imbalances over time.
Related Article - What Causes Tight Lats?
How To Fix Uneven Lats (5 Workout Tips To Correct Muscle Imbalance)
There are a number of strategies and exercises that you can perform to fix uneven lats and muscle imbalances. The five methods include:
1. Use Unilateral Exercises
If one side of the body is stronger, it will be the dominant side when working out. For example, if your right pectoral is stronger than your left pectoral, the right side will rise slightly faster, which means that your left pectoral is underutilized.
You can switch out the barbell exercise (in which both sides of the body are worked simultaneously) and perform the unilateral dumbbell exercise instead (in which both sides of the body are worked independently). Unilateral exercises allow both sides of the body to work without the dominant muscle taking over.
Here are a few good examples of switches that you can make in your workout:
Find Out More - 13 Best Lat Exercises With Dumbbells
2. Start With The Weaker Side
It is only natural that one side of the body is more dominant than the other. After all, not everyone is ambidextrous. However, in most cases, you will not fully realize that you favor the stronger side of the body.
When you start unilateral exercises, you should always train your weaker side first, especially if you want to fix or prevent a muscle imbalance.
Related Article - Best Lower Lat Exercises
3. Let The Weaker Side Set The Tone Of Your Workout
In many cases, you will find that your weaker side struggles to keep up with the same amount of workload that your stronger side can. When you start exercising the weaker side, you should let it determine the amount of work that both sides of the body can do.
For example, if you want to perform 3 sets of 8 repetitions on lunges, but your weaker side can only do 6, then you should only perform 6 on your stronger side too.
The same can be said when doing lat pulldowns or pull ups on a machine. Be conscious of using both sides evenly or letting your weaker side dominate the start of the exercise.
4. Do Extra Work On The Side That Is Weaker
Muscle imbalances are very common among bodybuilders, but they can be corrected by doing extra work on the weaker side. You can balance the weaker body parts by using one of the two methods:
5. Fix The Underlying Problem
The strategies that we have listed above will usually help fix a muscle imbalance, but you should also consider exploring the underlying cause of uneven lats or other muscle imbalances.
If you are working out with bad technique, then look into:
You can work on improving mobility and flexibility as soon as you have identified the problem area.
Learn More - Foam Rolling Lats: Benefits & How To Do It
How To Prevent Uneven Lats In The Future
Uneven Lats FAQs
A collarbone fracture is not a life-threatening injury, but it can impact a person’s quality of life. In the short term, it can cause pain, disability, and disturbed sleep. In the long term, it can cause ongoing pain and loss of function. It's best to rest both sides of your body until you can appropriately work out again.
Scoliosis is caused by another condition that affects the nerves and muscles, such as muscle imbalance or weakness.[2] The most common neuromuscular conditions that can lead to scoliosis include spinal cord injury, cerebral palsy, or muscular dystrophy.
It is quite common for men to have one latissimus dorsi muscle longer than the other one. However, keeping uneven lats can cause shoulder problems, lower back issues, and stress the neck and spine. It is important to correct uneven lats as soon as possible if you wish to keep working out.
The back is a huge muscle group that is made up of several different muscles. For example, the latissimus dorsi is a two-part muscle (upper and lower). If you want to make your lats wider, then the answer is to focus on building your upper lats.
Conclusion
If you want to know how to fix uneven lats or how to prevent uneven lats from developing in the future, we hope that we have answered your questions. At the end of the day, prevention is better than cure.
It is vital that you maintain both sides of your body and allow them to get stronger equally. Remember not to excessively train only one side of the body, and do your best to focus on both. Muscle development takes time, but it will be worth it.
References:
1.https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
2.https://www.webmd.com/back-pain/causes-scoliosis
