Not All Exercises Are Created Equal

Not every exercise deserves a spot in your workout routine. Some moves offer minimal benefits despite their popularity.

To help you make the most of your training, exercise scientist Dr. Mike Israetel shares his take on commonly overrated exercises and recommends smarter alternatives.

"There are no stupid exercises," says Dr. Israetel, "but some exercises are smarter than others."

Top 5 Overrated Exercises (According to Dr. Israetel)

1. Plank

Holding a plank feels challenging, and many think it’s the key to a stronger core.

However, Dr. Israetel disagrees, explaining, “Planks make you feel like you’re working hard, but you’re not actually doing much."

Since planks are an isometric exercise without movement, they fail to effectively challenge your abs.

The Better Option: Ab Rollout

This dynamic exercise doesn’t just target your core but also engages your lats, rear shoulders, and triceps.

Dr. Israetel states that focusing on the eccentric (lowering) part improves growth and helps prevent injuries.

2. Superman

The Superman exercise, often found in beginner and rehab programs, has minimal benefits for your back, according to Dr. Israetel. “It offers hardly any range of motion and doesn’t effectively target your muscles," he says.

The Better Option: Rows

Whether you use dumbbells, cables, or a barbell, rows provide a full stretch and contraction of your back muscles. They also allow for progressive loading, boosting both strength and muscle growth.

3. Rack Pull

The rack pull, which involves elevating the barbell to reduce the range of motion (ROM), is often hyped for building back strength.

However, Dr. Israetel calls this move “overrated” because it eliminates the benefits of working through a full ROM and challenging positions.

“Even my grandmother could handle rack pulls at typical deadlift weights," he adds humorously.

The Better Option: Romanian Deadlift (RDL)

According to Dr. Israetel, RDLs shine in their ability to stretch and load your muscles deeply. The combination of a full ROM, tension, and high reps makes them an effective back-builder far superior to rack pulls.

4. Triceps Kickback

This staple arm exercise falls flat due to poor tension distribution.

Dr. Israetel notes, “You get almost no force in the lengthened position and maximum force in the shortened position, which is the opposite of an effective exercise."

The Better Option: Dumbbell Skull Crushers

Skull crushers allow you to apply intense force during the stretch phase, making them highly effective for building triceps.

Plus, they use the same equipment as triceps kickbacks, meaning no excuse not to swap them into your routine.

5. Single-Arm Dumbbell Press

Dr. Israetel is not a fan of the single-arm dumbbell press, calling it inefficient.

“It wastes energy while offering little in terms of muscle adaptation," he explains.

The supposed stabilization benefits are overblown, too. “You might as well wear a clown wig while doing it," he jokes.

The Better Option: Regular Dumbbell Press or Chest Press Machines

Pressing with both arms solves the balance problem and doubles the workload. If you’re set on unilateral training, machines provide better support and allow for controlled, effective movement.

Smarter Choices for Better Results

Dr. Israetel’s advice simplifies your workouts by replacing inefficient exercises with alternatives that deliver real gains.

Whether it’s engaging your core, enhancing back strength, or building triceps, these smart swaps ensure your efforts yield maximum results.

Remember, not all exercises are equal, but choosing the right ones can make all the difference for your fitness goals.

Source: menshealth

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.