Not all exercises deliver the results they promise, and some may even slow your progress if done inefficiently. Many popular gym moves gain hype because they look impressive or have been part of workout routines for decades, but they’re not always the best use of your time. Whether they put unnecessary strain on your joints, work muscles ineffectively, or simply have better alternatives, it’s worth knowing which ones to skip. Here are eight overrated exercises that may not be yielding the results you expect.
1. Behind-the-Neck Lat Pulldowns
This move is popular among gym-goers trying to target the back, but it often places your shoulders in an unnatural position, increasing the risk of injury. The movement can strain your rotator cuffs and neck, especially if you have limited flexibility in your shoulders. While it technically engages the lats, the awkward grip and path of the bar make it less efficient than front pulldowns or pull-ups. Over time, it’s more likely to cause discomfort than build serious strength. Opting for safer, more natural pulling movements will help protect your shoulders while still building a strong back.
2. Upright Rows
Often touted as a great shoulder-builder, the upright row is notorious for causing shoulder impingement issues. Lifting the bar close to the body with elbows high places the shoulder joint in a risky position, especially under heavy loads. While you may feel some activation in your traps and delts, the movement can compress tendons and lead to chronic pain. Many trainers now recommend replacing upright rows with lateral raises or face pulls, which target similar muscle groups with far less risk. Longevity in training often comes from choosing joint-friendly exercises.
3. Smith Machine Squats
The Smith machine may seem like a safe squat alternative, but its fixed bar path forces your body into unnatural movement patterns. This restriction can place uneven stress on your knees and lower back while reducing activation in stabilizing muscles. Unlike free-weight squats, the machine doesn’t allow for natural adjustments in form, which can limit functional strength gains. While beginners might use it for confidence, relying on it too heavily may hinder progress. Swapping it for bodyweight, goblet, or barbell squats will build better overall strength and coordination.
4. Crunches
Crunches have long been the go-to for building abs, but they’re far from the most effective core exercise. The movement primarily works the rectus abdominis and doesn’t engage deeper core muscles responsible for stability and posture. Overdoing crunches can also strain your neck and lower back without significantly reducing belly fat. Planks, hanging leg raises, and stability ball rollouts are more comprehensive options for core training. If you want a strong, functional midsection rather than just a burn in your stomach muscles, skip the endless crunch reps in favor of compound core work.
5. Triceps Kickbacks
Triceps kickbacks may look polished, but they often fail to provide the resistance needed to build serious arm strength. The exercise is weakest at the point where your triceps are most engaged, limiting overall muscle activation. Many people also compromise form by swinging their arms, which reduces effectiveness and risks elbow strain. Close-grip bench presses, dips, or overhead extensions are far better at hitting the triceps through a full range of motion. If your goal is stronger, more defined arms, this move is better replaced than repeated.
6. Leg Press Machine
The leg press allows you to push heavy weights without the balance required for free-weight exercises, but that’s exactly the problem. While it can build strength in the quads, it doesn’t engage stabilizers or mimic natural movement patterns, limiting carryover to real-life activities. Poor foot placement or excessive weight can also put dangerous pressure on the knees and lower back. Squats, lunges, and step-ups provide more functional benefits while training your legs in a safer, more dynamic way. Use the leg press sparingly, not as your primary lower-body builder.
7. Side Bends with Dumbbells
Side bends are often used to target the obliques, but they can compress the spine and put unnecessary strain on your lower back. Many people also use too much weight, which increases risk without significantly improving results. While you might feel a burn, the move does little to strengthen the core functionally. Exercises like side planks, Pallof presses, or rotational medicine ball throws work the obliques more effectively and safely. For a strong, balanced core, skip the heavy dumbbell side bends and choose controlled, stability-focused alternatives.
8. Seated Chest Fly Machine
The seated chest fly machine might give a good pump, but it limits your natural range of motion and reduces stabilizer muscle involvement. The fixed path can place unnecessary stress on the shoulder joints, especially for those with limited flexibility. While it does isolate the chest, it’s far less effective than dumbbell or cable fly variations that allow for more control and joint-friendly positioning. If you want a fuller, stronger chest, prioritize pressing movements and free-weight fly variations over this machine-based exercise.