Back again with some more gym equipment that would be best for you to avoid gentlemen.

The Seated Lat Pull Down (behind the neck): This machine is supposed to train your upper back, back – (think lats) and biceps. The problem is that unless your shoulders are extremely flexible it can cause an impingement in your shoulder joint and possibly even damage the rotator cuff. Further prime males most of us, even the ladies have some form of a rotator cuff injury or tear by the time we reach 50 anyway – so why make it worse? If you are insistent upon using this machine then do the pull down in the front leaning back slightly with a straight back and engaged torso for support. Better yet – why not try incline pull-ups? Begin by  placing  a bar on a squat rack at waist height, grab the bar with both hands and then hang from the bar with your feet stretched out in front of you. Next, keep your torso engaged and pull your chest up to the bar 10 – 15 repetitions. You can make this exercise more difficult by lower the bar or easier by raising the bar.

Smith Machine Squats: This exercise is predominantly supposed to train your legs – (hamstrings, glutes, quads). What actually ends up happening is because the bar is attached to a vertical sliding track – the movement arc is very linear and therefore does not create a natural or arched movement plane. This unnatural movement then puts undue stress on not only the back but also the knees and the shoulders.

A better alternative would be to do body weight squats where you focus on descending (squatting) with control as far as you can without rounding your lower back. You can do 15 – 20 repetitions per set and increase sets as you get stronger.

Advertisements