How to Fix a Right BC Pattern – A Guide to Resolving Upper Body Asymmetry

How to Fix a Right BC Pattern – A Guide to Resolving Upper Body Asymmetry

Upper body asymmetry, characterized by a dominant right-sided pattern known as a Right BC (Brachial Chain) pattern, can lead to a host of issues including muscle imbalances, decreased range of motion, and increased risk of injury. Fortunately, with targeted exercises and corrective strategies, it’s possible to rebalance the upper body and restore symmetry. This comprehensive guide will delve into the causes of a Right BC pattern and provide practical solutions to address it effectively.

Understanding the Right BC Pattern

The Right BC pattern refers to a dominance of the muscles on the right side of the body, particularly in the upper back, shoulder, and arm. This imbalance often results from habitual movements or postures that favor the right side, such as carrying heavy bags on one shoulder or consistently reaching with the right arm. Over time, this asymmetry can lead to tightness, weakness, and dysfunction in the muscles of the upper body.

Identifying Symptoms of a Right BC Pattern

Symptoms of a Right BC pattern may include:

  • Tightness or discomfort in the right shoulder, upper back, or neck
  • Limited range of motion in the right shoulder joint
  • Weakness or instability in the left shoulder or arm
  • Uneven shoulder height or rotation
  • Difficulty performing bilateral upper body exercises with equal strength and control

Corrective Strategies to Address a Right BC Pattern

To correct a Right BC pattern and restore balance to the upper body, it’s essential to address both the tightness and weakness associated with the dominant right side. Here are some effective strategies to consider:

  1. Stretching Tight Muscles: Begin by stretching the tight muscles on the right side of the body, including the upper trapezius, levator scapulae, and pectoralis muscles. Incorporate static stretches, foam rolling, and mobility exercises to release tension and improve flexibility in these areas.
  2. Strengthening Weak Muscles: Focus on strengthening the weaker muscles on the left side of the body, such as the left rhomboids, serratus anterior, and external rotators of the shoulder. Incorporate exercises like rows, reverse flies, and external rotation movements to build strength and stability in these areas.
  3. Corrective Exercises: Integrate specific corrective exercises that target the imbalances associated with a Right BC pattern. Examples include unilateral exercises like single-arm rows, shoulder external rotations, and diagonal patterns to promote symmetrical movement and muscle activation.
  4. Postural Awareness: Maintain awareness of your posture throughout the day, especially during activities that may exacerbate asymmetry. Focus on keeping the shoulders level and the spine neutral to prevent further imbalance and strain on the upper body.
  5. Balanced Training Program: Design a balanced training program that emphasizes bilateral and unilateral exercises to address both sides of the body equally. Incorporate a variety of movements that promote stability, mobility, and coordination to support overall symmetry and function.

Consistency and Patience

Correcting a Right BC pattern requires consistent effort and patience. It’s essential to commit to a regular routine of stretching, strengthening, and corrective exercises to gradually rebalance the upper body. Be mindful of your body’s feedback and adjust your approach as needed to achieve optimal results.

Seeking Professional Guidance

If you’re unsure how to address a Right BC pattern or experience persistent pain or discomfort, consider seeking guidance from a qualified healthcare professional or certified personal trainer. They can provide personalized recommendations and tailored exercises to address your specific needs and goals.


Addressing a Right BC pattern is key to resolving upper body asymmetry and promoting optimal musculoskeletal health. By implementing targeted stretching, strengthening, and corrective strategies, individuals can rebalance their upper body and reduce the risk of injury while improving overall function and performance. With dedication and consistency, achieving symmetry and harmony in the upper body is within reach.