Standing dumbbell external rotations are a common exercise for beginners, but they’re not very effective. The goal of external rotations is to warm up and strengthen the rotator cuff. Cables or bands are better choices because they apply tension appropriately to the external rotators like the rear delts and infraspinatus. With a dumbbell, gravity pulls downwards, while external rotation occurs in the transverse plane. This means the dumbbell offers minimal resistance to the targeted muscles. Bodyweight external rotations or using bands and cables are significantly more effective.
Above-the-knee rack pulls are another exercise that may not be the best choice for muscle and strength gains. If you’re aiming to improve your deadlift, a lower block pull has better carryover to the actual lift. For strengthening glutes, hip thrusts are superior due to their focus on full hip extension. While above-the-knee rack pulls can overload the traps isometrically, shrugs and cable shrug variations achieve the same effect with a fuller range of motion. Additionally, slamming heavy weights in this exercise can damage gym equipment.
Cable squats apply tension in the wrong direction. The cable pulls you forward, primarily challenging your balance rather than your quads or glutes. While it can help beginners learn proper squat form by encouraging an upright posture, axial loading squat variations like barbell back squats, front squats, goblet squats, or even machine squats and hack squats are more effective for stimulating muscle growth.
Ass-to-grass squats aren’t always necessary for muscle growth. While squatting deep can be beneficial, achieving a parallel squat is sufficient for most training goals. Forcing a deeper squat beyond your mobility limitations can lead to lower back rounding and potential injury. Prioritize squatting as deep as you can comfortably maintain proper form.
Hack squat machine shoulder presses and shoulder press machine shrugs are often unnecessary. While there’s room for creativity in training, these exercises don’t offer significant benefits over basic variations like dumbbell presses, machine shoulder presses, or traditional shrugs. They can also be uncomfortable and restrict movement.
Landmine t-bar cheat rows with an upright posture limit the range of motion for the lats. For optimal lat activation, your torso should be close to perpendicular to the line of pull. Reducing weight, leaning further forward, and maintaining control will be more beneficial for hypertrophy.
Curling in the squat rack is inconsiderate gym etiquette. While acceptable in empty gyms, it’s best to curl elsewhere when squat racks are in demand.
Front raises are often redundant in bodybuilding routines. Most bodybuilders already have overdeveloped front delts compared to their side and rear delts. Since pressing movements already engage front delts, prioritizing side raises, bent-over raises, or reverse flies will promote more balanced shoulder development.
Behind-the-neck pulldowns and presses can be risky and less effective. While some individuals may have the mobility for these exercises, they often offer lower muscle activation compared to variations brought to the front. They can also increase the risk of shoulder injury. Standard overhead presses combined with lateral raises are a safer and more effective alternative.
BOSU ball curls and squats are generally not ideal for strength and size gains. A stable surface allows for greater overload, better control, and improved mind-muscle connection, leading to better results for biceps growth and overall leg development. Unstable surface training hinders performance and increases injury risk when hypertrophy, strength, or power are the primary goals. Traditional curls and squats on a stable surface are more beneficial.
