The 8 Worst Exercises Ever (PLEASE STOP!)

When it comes to working out, many people will do the 8 worst exercises ever. In this video, I am going to cover the 8 worst exercises ever and alternative exercises you can do instead. These exercise swaps will target the same muscles and provide better growth as well as keeping your joints safe in the process. If there are exercises that can provide the same benefits towards muscle growth albeit in a safer manner, why would you keep the 8 worst exercises ever in your routine?

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I have created the Iron Graveyard for a reason. These 8 exercises belong there and should be removed from your muscle building routine. As I said above; I am going to show you which exercises to forget about and the alternative exercises you can do that provide greater benefits in terms of muscle building effectiveness. Not only that, but these alternative exercises will keep your body healthy. As a physical therapist, I always want to provide the safest, most effective exercises that will build muscle and remove the likelihood of injury.

Upright Rows: This exercise is often claimed to be one of the best for shoulder and trap development. However, because your shoulders are going to be internally rotated with elevation and under load, you are increasing the risk for shoulder impingement. Instead, I want you to perform a high pull where the wrists are higher than the elbows, providing shoulder external rotation. Not only that, but this exercise will provide the same benefits in terms of muscle growth, but keep your shoulders healthy in the process.

Chest Fly: Often people will say that this chest exercise was a staple of Arnold’s routine, so it must be included in their program to build a bigger chest. While this might be Arnold’s favorite chest exercise, that doesn’t mean that you should be doing it too. With anterior capsule stress in the shoulders; it’s just not something you need to do – even with lighter weights. Instead, simply do a cable crossover. Not only does it have a higher safety benefit, you get the same stretch as you would on the chest fly and you can get greater adduction (one of the 2 major functions of the chest).

Cuban Press: This is one corrective exercise that you can ditch altogether because there is no real benefits to the rotator cuff. Instead, try banded external rotation to really target the health of the rotator cuff. Another great exercise that can be considered a corrective, along with being able to build muscle, is the face pull. Add in an overhead press within the movement and you are not only creating greater shoulder health, but you are able to build muscle in the upper back muscles.

Toe Anchored Sit-Ups: While the sit-up is a great exercise for the abs, it needs to be done a very specific way. If you anchor your toes underneath something, it makes the exercise easier, less effective, and has the potential for low back pain. The pain caused by the toe anchored sit-up comes from over-activation of the hip flexors, which attach to the lumbar spine. The fix for this? Anchor your heels instead. This will make sure the abs are doing the work and prevent low back pain in the process.

Above the Knee Rack Pulls: while being an effective exercise for providing help to lockout on a deadlift, I have one major issue. With the amount of weight you can load on the exercise, you are putting yourself at risk for thoracic outlet syndrome. This comes from a round of the shoulders while lifting very heavy weights. The alternative? Below the knee rack pulls. This variation will provide the same growth opportunity for lockout, the traps and upper back, but because you are forced to use lighter weights, you can keep your scapulae retracted. This will eliminate the risk from the exercise.

1-Arm DB Row: One of the most common lat exercise for building a wider back, there is a great risk for a hernia. The offset stance and loading will provide greater weakness for the inguinal canal. That weakness puts you at greater risk for a hernia which is definitely something we should avoid. The same benefit to build muscle, specifically in the lats, comes from a tripod row. 2 feet on the ground will prevent that offset loading and remove the risk of an inguinal hernia.

For the rest of the 8 worst exercises ever, watch the video to the very end.

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