Pulling weights, a barbell, or a weighted cabled bar up under your chin can compress the nerves in the shoulder area. A safer alternative? Do an upright row.
Who has time to waste on ineffective, risky exercises? Not you. So ditch these seven moves that won't deliver the results you want -- and may even cause injury.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.
Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your heels. Slowly return to a standing position.
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