Training smart is just as important as training hard. While exercise is essential for health, not every movement is worth keeping in your program. Some exercises pose a higher risk of injury than the benefits they provide, and many have been shown through scientific research to be inefficient or even harmful.
This article examines three exercises you should stop doing immediately, why they are problematic, and evidence-based alternatives that deliver better results with less risk.
Exercise 1: Upright Rows
Why Upright Rows Are Problematic
The upright row involves pulling a barbell or dumbbells vertically along the body to shoulder height, with elbows flaring out to the sides. While popular for targeting the deltoids and trapezius, this exercise places the shoulder in extreme internal rotation while simultaneously elevating the arm. This combination significantly narrows the subacromial space, compressing the supraspinatus tendon and bursa. Over time, this can lead to shoulder impingement syndrome.
Research has consistently linked repetitive movements in this position to rotator cuff injuries. A study by Ludewig and Cook (2000) demonstrated that shoulder impingement is exacerbated by exercises combining humeral elevation with internal rotation, exactly the mechanics of the upright row.
Long-Term Risks
- Rotator cuff tendinopathy
- Shoulder impingement syndrome
- Loss of overhead mobility due to chronic inflammation
Safer Alternatives
- Dumbbell lateral raises (neutral grip to reduce internal rotation stress)
- Face pulls (external rotation component strengthens the rotator cuff)
- Overhead press variations (barbell or dumbbell, ensuring correct scapular mechanics)
Exercise 2: Behind-the-Neck Lat Pulldown
Why Behind-the-Neck Pulldowns Are Problematic
The behind-the-neck pulldown requires pulling the bar behind the head, forcing the shoulders into extreme external rotation and abduction while the neck is pushed forward. This movement creates excessive stress on the glenohumeral joint and cervical spine.
Worrell et al. (1992) demonstrated that shoulder external rotation beyond safe ranges can destabilize the joint capsule. For individuals with normal or limited mobility, this risk is even greater. Additionally, pulling the bar behind the head offers no hypertrophic advantage over the safer front pulldown variation.
Long-Term Risks
- Shoulder instability due to overstretched ligaments
- Increased risk of labrum injury
- Cervical spine stress leading to neck pain
Safer Alternatives
- Front lat pulldown (to the chest) with a moderate grip
- Pull-ups or chin-ups for functional vertical pulling strength
- Neutral-grip pulldowns to reduce shoulder stress while targeting the lats effectively
Exercise 3: Smith Machine Squats
Why Smith Machine Squats Are Problematic
Smith machine squats force the body into a fixed vertical bar path, eliminating the natural forward and backward adjustments of free squats. This unnatural movement pattern increases shear forces on the knees and lumbar spine. The body’s biomechanics are compromised because the bar path does not match the natural arc of the squat.
Escamilla et al. (2001) compared free barbell squats with machine squats and found significantly greater activation of stabilizing muscles in free squats. This activation is essential for joint health and injury prevention. The Smith machine effectively trains you to move incorrectly under load.
Long-Term Risks
- Increased anterior shear stress on the knee
- Lower back pain from unnatural spinal loading
- Poor transfer to real-world or athletic movements
Safer Alternatives
- Barbell back squat (high-bar or low-bar, depending on mobility and goals)
- Goblet squat for beginners developing depth and stability
- Bulgarian split squat for unilateral strength and stability
The Underlying Principle: Risk vs. Reward
Every exercise should be evaluated on its cost-to-benefit ratio. Upright rows, behind-the-neck pulldowns, and Smith machine squats fail this test because they expose the body to elevated injury risks without delivering unique benefits. Safer, more biomechanically sound alternatives exist that target the same muscles more effectively.
Conclusion
Training longevity requires prioritizing joint health and biomechanics over outdated gym traditions. The three exercises highlighted here remain common in gyms, but the evidence shows they can do more harm than good. Replacing them with smarter alternatives ensures continued progress while minimizing injury risks.
Key Takeaways
| Exercise | Main Problem | Risks | Safer Alternatives |
|---|---|---|---|
| Upright Rows | Extreme internal rotation with elevation compresses shoulder tendons | Rotator cuff tendinopathy, impingement syndrome | Dumbbell lateral raises, face pulls, overhead press |
| Behind-the-Neck Pulldown | Forces unsafe external rotation and cervical strain | Shoulder instability, labrum injury, neck pain | Front pulldown, pull-ups, neutral-grip pulldowns |
| Smith Machine Squats | Fixed bar path causes unnatural biomechanics | Knee shear stress, lumbar spine strain, poor transferability | Free barbell squat, goblet squat, Bulgarian split squat |
References
- Escamilla, R. F., Fleisig, G. S., Lowry, T. M., Barrentine, S. W., & Andrews, J. R. (2001). A three-dimensional biomechanical analysis of the squat during varying stance widths. Medicine & Science in Sports & Exercise, 33(6), 984–998.
- Ludewig, P. M., & Cook, T. M. (2000). Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement. Physical Therapy, 80(3), 276–291.
- Worrell, T. W., Corey, B. J., York, S. L., & Santeusanio, J. J. (1992). Anterior shoulder instability: Clinical and electromyographic analysis. Journal of Orthopaedic & Sports Physical Therapy, 16(1), 17–30.
image sources
- plyometrics for injury prevention: Photo by cottonbro from Pexels
- Stop: Monstera Production on Pexels
