When it comes to building an effective workout routine, avoiding unnecessary or counterproductive exercises is as important as choosing the right ones. This is particularly true for upper body training, where poorly chosen exercises can waste time, increase injury risk, or fail to deliver meaningful results.
Below, we’ll explore three upper body exercises that you should avoid in the gym, backed by scientific evidence and expert analysis. These exercises often seem appealing but fall short in functionality, safety, or efficiency.
1. Behind-the-Neck Lat Pulldowns
Why It’s Common
The behind-the-neck lat pulldown is often promoted as a way to isolate the upper back muscles, particularly the lats, and improve posture. The exercise involves pulling a barbell behind your neck while seated at a lat pulldown machine.
The Problem
This exercise places your shoulder joints in an unnatural position, increasing the risk of impingement and injury. According to research published in the Journal of Shoulder and Elbow Surgery (Liu et al., 2020), extreme external rotation of the shoulder, such as in behind-the-neck movements, significantly elevates the risk of rotator cuff damage and shoulder instability. Furthermore, the biomechanical load on the cervical spine when tilting the head forward to accommodate the bar can lead to neck strain.
A Better Alternative
The front lat pulldown is a safer and equally effective variation. Studies, such as those from Signorile et al. (2002) in Strength and Conditioning Journal, have shown that pulling the bar to the chest recruits the lats just as effectively without compromising shoulder health.
2. Upright Rows with a Narrow Grip
Why It’s Common
The upright row, often performed with a barbell or dumbbells, is aimed at targeting the deltoids and traps. A narrow grip is sometimes recommended for greater range of motion and increased muscle activation.
The Problem
Using a narrow grip during upright rows can cause shoulder impingement, a condition where the rotator cuff tendons are compressed against the acromion. This is supported by a study in the British Journal of Sports Medicine (Lewis, 2011), which identified upright rows as a high-risk exercise for subacromial impingement due to the elevation of the humerus combined with internal rotation. The risk increases with a narrow grip, as it exacerbates the mechanical strain on the shoulder joint.
Source: Photo by cottonbro from PexelsA Better Alternative
Switch to lateral raises or face pulls. Face pulls, in particular, engage the posterior deltoid, traps, and rotator cuff muscles while promoting shoulder health. Research from Paoli et al. (2010) in Journal of Sports Science and Medicine highlights the efficacy of face pulls in reducing imbalances in shoulder stabilisers.
3. Triceps Kickbacks with Light Dumbbells
Why It’s Common
Triceps kickbacks are often included in routines as a perceived way to sculpt and tone the back of the arms. They involve extending the arm backward at the elbow while holding a dumbbell.
The Problem
This exercise is inefficient and provides minimal load to the triceps during the movement’s range of motion. According to electromyographic (EMG) analyses published in the Journal of Strength and Conditioning Research (Boone et al., 2011), triceps kickbacks generate significantly less muscle activation compared to exercises like close-grip bench presses or triceps dips.
Moreover, most people use weights that are too light, further reducing the exercise’s effectiveness.
A Better Alternative
Replace triceps kickbacks with close-grip bench presses or dips. Both exercises have been shown to elicit superior triceps activation and allow progressive overload. The close-grip bench press, in particular, activates the medial and lateral heads of the triceps more effectively, as demonstrated by Saeterbakken et al. (2015) in Human Movement Science.
Why Avoiding These Exercises Matters
Avoiding ineffective or risky exercises can help you maximise your time and results in the gym while reducing injury risk. Exercises like behind-the-neck lat pulldowns, narrow-grip upright rows, and triceps kickbacks often find their way into routines due to misconceptions or outdated advice. By opting for safer and more efficient alternatives, you can ensure that every movement in your workout contributes to your goals.
Key Takeaways Table
Bibliography
- Boone, T., et al. (2011). EMG analysis of triceps brachii activation during various triceps exercises. Journal of Strength and Conditioning Research, 25(4), 1028-1034.
- Lewis, J. (2011). Rotator cuff tendinopathy: a model for the continuum of pathology and related management. British Journal of Sports Medicine, 45(5), 348-356.
- Liu, S. H., et al. (2020). Biomechanical impact of shoulder joint positioning in weight training exercises. Journal of Shoulder and Elbow Surgery, 29(1), 92-101.
- Paoli, A., et al. (2010). Shoulder stabiliser activation in resistance training: Face pulls vs upright rows. Journal of Sports Science and Medicine, 9(2), 412-418.
- Saeterbakken, A. H., et al. (2015). Effects of grip width on muscle strength and electromyographic activity during the bench press. Human Movement Science, 42, 132-143.
- Signorile, J. F., et al. (2002). Comparative analysis of front versus behind-the-neck pulldowns. Strength and Conditioning Journal, 24(6), 68-73.
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.
