With plenty of exercises to choose from, it’s only natural that some of them are more efficient in building muscle than others. However, some exercises have become almost notorious in the bodybuilding industry for the pressure they put on our joints.
These are the worst bodybuilding exercises that can do your body more harm than good.
Shoulder injuries are some of the most common injuries in bodybuilding. Upright rows can contribute to this problem by putting a lot of force on the shoulder joint. This happens because our shoulders have to move away from the body and rotate unnaturally. Switch this exercise out for the bent-over row.
Bench Triceps Dips
Like the upright row, this exercise put a lot of pressure on the shoulder joint. In addition to that, the bench triceps dips put your elbows in an awkward position which can contribute to lateral epicondylitis, or tennis elbow. Go for skull crushers and rope pulldowns to work on your triceps.
One of the worst bodybuilding exercises, knee extensions are very unsafe and should have no place in a workout regimen. These exercises put great amounts of pressure on your knees, and knees are one of the most commonly injured joints in bodybuilding.
Behind-the-Head Lat Pulldowns
This exercise has a similar problem to the upright row – it forces your shoulders to rotate externally more than they should. It also affects the shoulder’s anterior ligaments which can cause joint hypermobility.
These are some of the worst bodybuilding exercises you should avoid when going to the gym. All of these can be substituted out for good compound exercises that can help you build those same muscles without risking injury.