While exercise is essential for health and fitness, not all movements are created equal. Some exercises may offer little to no benefit or, worse, pose a higher risk of injury compared to alternatives.
By understanding which exercises to avoid, you can maximise your gym sessions and achieve better results.
1. Behind-the-Neck Lat Pulldown
The behind-the-neck lat pulldown is often touted as an advanced upper body exercise targeting the lats, traps, and shoulders. However, this movement has significant downsides that outweigh its potential benefits.
Risk of Injury
Pulling the bar behind the neck places the shoulders in an unnatural and externally rotated position, increasing the likelihood of shoulder impingement and rotator cuff injuries (Escamilla et al., 2009). Additionally, improper form can strain the cervical spine, leading to neck pain and discomfort.
Lack of Unique Benefits
Research comparing the behind-the-neck and front lat pulldown shows no significant difference in muscle activation (Signorile et al., 2002). The front variation provides the same benefits without the associated risks, making it the safer and more effective option.
Alternative: Front Lat Pulldown
Perform the lat pulldown by pulling the bar to your chest while maintaining a neutral spine. This variation optimally targets the lats while minimising stress on the shoulders and neck.
2. Sit-Ups with Anchored Feet
Sit-ups with anchored feet are a common core exercise, often used to build abdominal strength. However, this movement is outdated and potentially harmful.
Excessive Spinal Stress
Sit-ups place a significant compressive load on the lumbar spine, which can lead to back pain over time. McGill (2002) highlights that repeated flexion of the spine under load, as seen in sit-ups, is a leading cause of disc herniation.
Hip Flexor Dominance
Anchoring the feet shifts the workload to the hip flexors rather than the abdominal muscles. This reduces the exercise’s effectiveness for core strengthening and can exacerbate lower back discomfort due to the pull of tight hip flexors on the lumbar spine (Axler & McGill, 1997).
Alternative: Plank
The plank is a safer and more effective core exercise. It engages multiple muscle groups, including the abdominals, obliques, and lower back, without placing undue stress on the spine.
3. Upright Row
The upright row, a shoulder and upper back exercise, involves pulling a barbell or dumbbells from the waist to the chest. Despite its popularity, this movement has several significant drawbacks.
Shoulder Impingement
The upright row forces the shoulders into internal rotation while under load, a position associated with impingement syndrome. This condition occurs when the tendons of the rotator cuff become compressed, leading to pain and inflammation (Ludewig & Reynolds, 2009).
Limited Muscle Activation
Studies indicate that alternative exercises, such as the lateral raise or face pull, more effectively target the deltoids and traps without the associated risks of impingement (Decker et al., 2003).
Alternative: Face Pull
Face pulls with a resistance band or cable machine are an excellent alternative. They promote healthy shoulder mechanics, strengthen the rotator cuff, and target the rear deltoids and traps effectively.
Conclusion
Avoiding ineffective or risky exercises like the behind-the-neck lat pulldown, sit-ups with anchored feet, and upright rows can enhance your training safety and efficiency. Opting for safer alternatives ensures you’re building strength and muscle without unnecessary risks. Understanding the biomechanics and evidence-based benefits of exercises is key to long-term success in fitness.
Key Takeaways
References
- Axler, C. T., & McGill, S. M. (1997). Low back loads over a variety of abdominal exercises: searching for the safest abdominal challenge. Medicine and Science in Sports and Exercise, 29(6), 804-810.
- Decker, M. J., Hintermeister, R. A., Faber, K. J., & Hawkins, R. J. (2003). Serratus anterior muscle activity during selected rehabilitation exercises. The American Journal of Sports Medicine, 31(1), 108-113.
- Escamilla, R. F., Yamashiro, K., Paulos, L., & Andrews, J. R. (2009). Shoulder muscle activity and function in common shoulder rehabilitation exercises. Sports Medicine, 39(8), 663-685.
- Ludewig, P. M., & Reynolds, J. F. (2009). The association of scapular kinematics and glenohumeral joint pathologies. Journal of Orthopaedic & Sports Physical Therapy, 39(2), 90-104.
- McGill, S. M. (2002). Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics.
- Signorile, J. F., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilisation patterns using various hand positions during the lat pulldown. Journal of Strength and Conditioning Research, 16(4), 539-546.
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