The Worst Exercises People Still Do (And What’s Better)

Summary by Krater

Dr. Mike Israetel reviews five common fitness exercises that he considers ineffective, explaining why they fall short biomechanically and suggesting superior alternatives for each.

From the video

Answers: What are five fitness exercises that people should stop doing and what should they do instead?

• plank
• superman exercise
• rack pull
• tricep kickback
• one arm dumbbell press

Exercises

• plank · bodyweight
• ab rollout · barbell
• superman · bodyweight
• flexion row · barbell
• rack pull · barbell
• deficit deadlift · barbell
• tricep kickback · dumbbell
• dumbbell skull crusher · dumbbell
• one arm dumbbell press · dumbbell
• regular dumbbell press · dumbbell
• hammer strength chest press · machine
• one arm dumbbell row · dumbbell

What it concludes

• Planks provide minimal muscle growth stimulus compared to exercises with full range of motion like the ab rollout.
• The superman exercise offers poor range of motion and tension, making the flexion row a much better choice for back development.
• Rack pulls limit range of motion and reduce muscle stimulation compared to deficit deadlifts.
• Tricep kickbacks fail to provide tension at the lengthened position, whereas dumbbell skull crushers load the triceps effectively throughout.
• One-arm dumbbell presses create asymmetrical fatigue and lack balance benefits, making bilateral dumbbell presses or machine presses vastly superior.