Some exercises can cause more damage than progress for your health, creating issues like unnecessary tension in the neck, spine, and shoulders or too much stress on your joints. There are also exercises that are so ineffective, you’ll just be wasting your time doing them. The good news is that there’s a suitable replacement option for each of them.
We did some research to find out which exercises you should refrain from and how to replace them.
1. Behind the neck pull-downs vs Traditional pull-downs
Stop doing. Generally speaking, pulldown exercises target the back muscles, which are a large muscle group that normally requires relatively heavy weight. The problem starts when you pull the weight behind the neck. In this instance, you have no option but to crank your neck forward, putting lots of tension on it. Plus your shoulders get into a very awkward position. The reality is, behind the neck pull-downs have no particular advantages compared to traditional pull-downs, where you pull the weight down to your chest instead.
Start doing. Traditional pull-downs are a great exercise for your upper body strength, targeting the back and bicep muscles using the body’s natural position and moves that are more natural.
Sit on a bench facing the pull-down machine;
Grab the bar with a wide grip;
Pull your shoulder blades back and down, bringing the bar to your chest;
Return to the starting position and repeat.
Make sure that you adjust the weight correctly. If you find that you have to lean back to complete the pull-down, you’ve probably gotten a little too ambitious with the weight.
Tags: Exercise, Workouts, Fitness, Muscle, Strength Training, Bodybuilding