5 Useless Exercises You've Probably Done

| Fitness

If you're working out and not seeing results, it could be because you're using low-yield moves. Oxygen Magazine has picked out five of the most common moves that women are doing that are giving them no results.

lying leg curl
(Photo: Oxygen Magazine)

Leg Extensions: So you want to have a beautiful set of quads? Who doesn’t? News flash: Toiling away on the leg extension machine isn’t going to get them for you. This fixed range of motion exercise, which can produce a lot of shearing force on the knee joint at full extension, is not the ideal choice for coaxing the quads into growth or additional detail.

>> Swap out the Leg Extension machine for this Kettle Bell Squat! It'll work your quads for the legs you want!

Barbell Upright Row: Whether you’re using the wide grip or the more popular narrow grip, the upright row simply doesn’t hold up against a handful of other options available to you. The shoulder joint is a splendid thing — it can glide freely through a number of angles, making it something of a treat to train the surrounding musculature. But that advantage is also its downfall. Locked into uncomfortable or unstable angles, as is the case with a barbell upright row, the shoulder can become compromised. Held together by a complex net of (mostly) smaller muscles, the shoulders are strained by upright rows in the top position, which lies somewhere between external rotation and shoulder flexion.

>> Try this Shoulder Press, or for a more advanced move, this Butterfly Chest with Shoulder Press.

Lying Leg Curl: Whether you’re a leg curl/leg extension supersetter, who just does them because you feel obligated, or a dedicated hammy trainer who sees value in building strength in these crucial muscles, you are doing yourself a disservice by spending too much time at this machine. First of all, machinery is almost always inferior to free weight because it generally works your muscles through fixed, artificial and sometimes dangerous angles. The leg curl is the worst of these. No machine is one-size-fits-all, making it difficult to find a comfortable — let alone productive — start position. And while you may be able really load up the weight, this machine only emphasizes part of your hamstring complex.

Want to find out more moves you should skip? Read the original story from Oxygen Magazine!