Stop Doing These 10 Exercises (and Do These Instead)

Hey Angels and Alpphas,

When it comes to building muscle and improving your fitness, the exercises you choose make all the difference.

Some exercises, while popular, may be doing more harm than good, risking injury without delivering the best results.

Fortunately, there are safer and more effective alternatives that can help you achieve your goals.

Here are 10 exercises you should stop doing, along with their much better alternatives (that you should be doing instead.)

1. Dumbbell Fly on a Bench

The dumbbell fly on an unsupported bench puts excessive strain on your shoulder joint, increasing the risk of injury while reducing effectiveness for the chest.

Do This Instead: Opt for a cable or banded chest fly that allows you to maintain tension through the full range of motion. Cables or resistance bands encourage the necessary muscle contraction, especially when crossing your arms midline, which the dumbbell fly lacks.

2. Dumbbell Side Bends

Side bends with a dumbbell are often used to target the obliques, but they are ineffective. Obliques are more involved in rotational movements than side bending.

Do This Instead: Focus on rotational exercises. Hanging leg twists or rotations from a captain’s chair target the obliques more efficiently by working them through the twisting motion they are designed for.

3. Concentration Curl

The concentration curl limits the amount of weight you can use, isolates the bicep poorly, and often diverts tension to the shoulder.

Do This Instead: A standing barbell curl is a better option. It allows you to lift more weight and engage your core, delivering better overall bicep growth and functional strength.

4. Cuban Press

The Cuban press involves significant internal shoulder rotation, which can lead to impingement over time.

Do This Instead: Switch to the Urlacher press. This exercise avoids the risky internal rotation and emphasizes external rotation, making it safer for your shoulders while still delivering great results.

5. Upright Row

The upright row is notorious for causing shoulder impingement because of the internal shoulder rotation combined with elevation.

Do This Instead: The dumbbell high pull is a safer alternative. It keeps the wrists above the elbows, reducing the risk of impingement while still targeting the shoulders effectively.

6. Rack Pull from Above the Knees

Rack pulls done from above the knees are often performed with excessive weight, placing unnecessary stress on the shoulder and back, especially in the thoracic area.

Do This Instead: Lower the bar to below the knee or use blocks for partial deadlifts. This increases the range of motion and provides better overall engagement of your back muscles and traps.

7. Leg Extensions

Leg extensions place a lot of compressive force on the kneecap, especially in the fully extended position, which can worsen existing knee issues or create new ones.

Do This Instead: Try a TKE (Terminal Knee Extension) drop lunge with a resistance band. This combination of knee extension and hip flexion works the quads without the harmful compressive forces, making it a more functional and joint-friendly exercise.

8. Behind-the-Neck Shoulder Press

Pressing behind the neck places the shoulder joint in a compromised position, increasing the likelihood of impingement or other injuries.

Do This Instead: Perform an overhead press with the barbell in front of you. This version allows for natural shoulder movement and incorporates your triceps, enhancing overall strength.

9. Seated Ab Twists with a Barbell

Twisting with a heavy barbell on your shoulders in a seated position puts unnecessary strain on the lower back and spine, without effectively engaging the core.

Do This Instead: Russian twists with a lighter weight, or even a hanging leg twist, will target your core more effectively without risking lower back injury.

10. Leg Press with a Limited Range of Motion

Performing the leg press with only a few inches of movement might look impressive with heavy weights, but it doesn’t engage your muscles effectively and can strain your knees.

Do This Instead: Full-range squats or deadlifts offer better activation of the lower body muscles while promoting functional strength and joint stability.

By swapping out these ineffective or dangerous exercises for safer and more effective alternatives, you’ll not only protect yourself from injury but also see better gains in strength and muscle development.

Remember, it’s not just about doing exercises; it’s about doing them right!