If you want to get the most out of your workouts, focusing on exercises that build the most strength and muscle is crucial. However, not every gym move is worth doing. Recent biomechanical research has found that many popular gym exercises are not as beneficial as they seem to be. If you want to fix your exercise routine, check out these five common gym exercises that may not provide the gains you’re looking for, and alternatives that will.
1. Hip Abduction Machine
The hip abduction machine is most often used for the gluteal muscles, activating the gluteus medius and tensor fasciae latae. It doesn’t activate the gluteus maximus, though, which is the largest muscle in that region. The exercise also has a limited range of motion and constant resistance, which can result in less muscle growth. Instead, try one of these gym exercises:
- Bulgarian Split Squat: The exercise targets and activates the gluteus maximus and improves overall balance.
- Lateral Lunges with Dumbbells: Along with improving stability, the lunges activate the gluteus medius.
- Isometric Abductor Machine Work: While it shouldn’t be the main exercise, the machine work is a great supplement.
2. Triceps Pushdown with Rope
The triceps pushdown with a rope may be a comfortable exercise in your routine, but it doesn’t work the triceps in the best way. When pushing down and during the final extension, the exercise misaligns with the natural force vector of the triceps. Instead, try out these gym exercises to get more gains in your triceps:
- Dips or Parallel Bar Pushdowns: Both of these exercises feature functional movements that enhance the muscle activation with each rep.
- Close-Grip Bench Presses: This provides the optimal load and force alignment for the tricep muscles.
- EZ-Bar Triceps Extensions: Maintaining consistent resistance throughout the movement can lead to more positive gains over time.
3. Seated Dumbbell Lateral Raises
While these can be a good workout for those who prefer resting their legs when focusing on the arms, lateral raises can lead to compensation from the trapezius muscles and momentum-driven efforts. This leads to reduced deltoid activation. Instead, try out one of these three gym exercises:
- Unilateral Lateral Raises with Low Pulley: This exercise provides constant resistance and full control throughout the movement.
- Military Press: You can overload and build strength with this exercise through barbells or dumbbells.
- Reverse Flyes on a Pulley: The flyes strengthen the posterior deltoids and improve shoulder balance over time.
4. Behind-the-Neck Lat Pulldowns
While a popular exercise in the gym community, it can potentially cause injury if done incorrectly and often fails to properly engage the target muscles. Try one of these two alternative gym exercises:
- Standard Lat Pulldowns: Each rep focuses on the proper form to maximize the muscle engagement and growth.
- Pull-Ups: This exercise is not only perfect for overall upper body strength and engagement.
5. Smith Machine Squats
One of the more criticized exercises due to its biomechanical shortcomings, the Smith machine squat may limit muscle activation and cause a dip in your progress. Try these gym exercises instead:
- Free-Weight Squats: This exercise engages more muscles and improves overall functional strength by not limiting the muscle activation.
- Lunges: Each rep provides dynamic movement and muscle targeting that leads to improvements.
Final Thoughts
Workout programs should work for your body type and goals while working out. The best types of exercises to include are those that adhere to biomechanical principles, allowing a full range of movement and proper muscle engagement. Popular trends and exercises may be enticing, but they might not work best for your body. The next time you create your workout schedule, consider some of these alternative gym exercises to add in.