The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
A unilateral compound exercise, the seated twisting cable row is great for developing unilateral upper-body strength and size.
Use the one-arm lat pull-down to build your back muscles, especially your lats, and to develop unilateral upper-body strength.
Use the weighted captain's chair leg and hip raise to strengthen your core and hip flexors. If you don't have a captain's chair, just hang from a bar.
Targeting your abs and obliques, the one-leg front plank is a unilateral bodyweight exercise useful for developing the strength and stability of your core.
The twisting hyperextension is a compound bodyweight exercise that targets your erector spinae, hamstrings, and obliques. Your glutes act as synergists.
The cable wood chop is great for strengthening the twisting movement of your torso, as well as improving your torso's ability to resist twisting forces.
Great for core development, the captain's chair leg and hip raise is a compound hip-and-waist-flexion exercise that targets your rectus abdominis.
A compound leg and core exercise, the stability ball jackknife targets your iliopsoas (hip flexors). Your abs contract dynamically only with waist flexion.
An advanced core exercise, use the standing ab wheel rollout only after you have mastered the walkout, front plank, and wheel rollout on your knees.
The bent-over one-arm cable pull is great for developing unilateral upper-body strength and warming up your latissimus dorsi at the start of a back workout.
Use the dumbbell side bend to target your obliques, strengthen the lateral flexion of your spine, improve spinal mobility, and strengthen your core.