6 Worthless Exercises You Don’t Need

6 Worthless Exercises You Don’t Need

Just like us humans, no two exercises were created equal. While there are exercises which are incredibly effective in targeting your muscles by recruiting a majority of the muscle fibers, some are a complete waste of your time.

The exercises listed in the article need a lot of practice to do correctly and some people might not have the patience to get the most out of them. You’d be better off performing a variation of these exercises or avoiding them completely.

6 Worst Bodybuilding Exercises

Tricep Dumbbell Kickbacks

Dumbbell kickbacks are a hard exercise to perform as you need to stick to a strict form to target your triceps effectively. To perform the kickbacks correctly, bend over and pull up your shoulder and elbow. Keep your elbow in a fixed place throughout the exercise.

Most people make the mistake of using momentum to swing the dumbbell back and forth and miss out on contracting their triceps. Performing the kickbacks on the cable pulley machine can prove better for most people.

Rear Delt Pec Deck Fly

Rear deltoids are a hard muscle to train as they are at your back and you can’t look at them while training. Posterior delts can also be one of the most stubborn muscles and can take a lot of hard work to develop.

Using the pec deck fly can recruit the relatively stronger muscles like the back and traps, and miss targeting the rear delts. If you’re a beginner, you’d be better off doing exercises like the incline bench rear delt flyes or the bent over rear delt flyes.

Straight Arm Lat Pulldown

Some exercises are only meant for the advanced lifters, and the straight arm lat pulldown is one of them. If done with an incorrect form, the straight arm lat pulldowns can recruit the shoulders and triceps.

Bend over at a 45-degree angle with a slight bend in your knees and hold the straight bar extension with an overhand grip. Lock your elbows and pull the bar towards your knees. Return to the starting position without bending your elbows.

Barbell Lat Pullovers

Many people confuse the lat pullovers with chest pullovers and vice-versa. To target the chest, you need to bend your elbows as you lower the barbell toward the floor and pull the bar closer to your chest while returning to the starting position.

In the back version of the exercise, you need to keep your elbows locked out throughout the movement. You need to mimic the motion of a straight arm lat pulldown to target your lats. The dumbbell version of the exercise is easier than the barbell version.

Barbell Upright Rows

The upright rows are performed to target your trapezius muscle. Most people let their egos get the better of them while doing the upright rows and use weights which they can’t lift to their shoulders.

Performing the upright rows on the cable pulley machine can be a good alternative for the barbell rows. Make sure you’re not using momentum by bending forward and backward to lift the weights.

Good Mornings

Hamstrings are another common weak muscle group for most people as they can’t be looked at in the mirror while training. Not being able to see them directly can make it hard to establish a mind-muscle connection with them.

Many people complain of lower back recruitment and not feeling anything in the hamstrings while performing the good mornings. If you’re a beginner, you should start off by performing stiff-legged deadlifts and leg curls.


Which other exercises should have been on the list?

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