Trainer Shares the Most Overrated Exercises Holding Back Your Gains

Nobody wants to spin their wheels in the gym. You want a workout routine that actually builds muscle and delivers real results (not one that just makes you sweaty and tired). The problem is, unless you’ve been lifting for years or working with a coach, it’s hard to know which exercises actually deserve a spot in your routine. That’s why so many people fall back on the classics.

But according to strength coach and bodybuilder John Jewett, founder of J3 University, some of those classic, go-to exercises are far more overrated than most lifters realize. They’re tough, sure, but Jewett argues that “hard” doesn’t automatically equal “effective.” These moves can build muscle, but many lifters use them for the wrong reasons. Keep in mind, this is one trainer’s perspective, but his reasoning for each may resonate.

Related: The Secret Barbell Move Pro Bodybuilders Swear By to Build Wide, Capped Shoulders Fast

Most Overrated Exercises, According to a Trainer

Rack Pull

Rack pulls are a go-to posterior chain builder for many, but according to Jewett, they're the poster child for ego lifting. While they do hit traps, erectors, glutes, and quads, the muscles are not taken through their full range of motion. The lift is partial, meaning the tension on each target muscle is limited.

Replace rack pulls with RDLs or stiff-legged deadlifts. These allow for full muscle length tension, more effective glute and hamstring development, and better erector engagement.

Landmine Row

Often used for lat development, landmine rows are limited by a short range of motion and upper back and trap bias. Instead, go for a chest-supported row or single-arm cable row to allow a full range of motion for the lats while minimizing momentum.

Back Squat

Barbell back squats are a classic, but for some lifters, they can be difficult to execute effectively. Form mistakes can shift emphasis away from the quads. Plus, these can be increasingly tough on people's backs as they age. Better alternatives include hack squats or pendulum squats, which allow a more upright torso and deeper knee travel for better quad activation.

V-Bar Triceps Pushdown

The narrow grip on the v-bar can internally rotate the arm and shorten the range of motion. It often turns into more of a press, reducing emphasis on the long head of the tricep. Swap it out for overhead triceps extensions or cross-body triceps extensions to effectively target the long head.

Upright Row

Upright rows can easily lead to shoulder impingement and involve the biceps more than limiting how much work your side delts actually get. For better side delt recruitment, swap them for cable lateral raises or a lateral raise machine. Both keep the shoulder in a safer position and let the rotator cuff stabilize the arm so the delts can do the work.

Related: How to Master Zercher Squats for Maximum Leg Power and Total Upper-Body Strength