1: Lat Pull-down Behind the Head
The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. And if the bar hits the back of the neck, it could injure cervical vertebrae.
The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin can compress the nerves in the shoulder area.
Leg Press with Cramped Knees
From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The greater the motion, the more joints are worked through full range, which is good. However, if there is pain at any point during the motion, do not go any further.
Military Press Behind the Head
This shoulder move, in which you lift a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.
Squats on the Smith Machine
The problem: The bar on the machine doesn’t give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.
Bad Form on Cardio Machines
The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.
Exercises for Spot Reduction
People who do strengthening and toning exercises in an effort to trim fat from a certain area — thighs, hips, stomach, or arms — have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won’t look much different. You can’t isolate fat loss to one part of the body.